LEG EXERCISES
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LEG EXERCISES |
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Concentrate on using the leg muscles you are trying to target
Sometimes, using the same movement but focusing on different muscles, will give you more options....in other words, better overall results
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Conventional Deadlift Keep entire back tight and straight Hands can be between knees or on the outside Push through your heels Lock out at top by pushing hips forward and chest out |
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Side Kicks Balance on bottom leg "Kicks" are slow & controlled, strength focus is on stabilizing leg, not extended leg Only "tap" toe on floor between reps for balance |
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Lunges Keep back straight Keep core tight Use glutes to push up |
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One Legged Squat |
| (Bulgarian Squat) | ||
| (Split Squat) | ||
Keep body straight Push up using your front leg through your heel |
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SmithRack Squats Put pad on traps, not neck Keep back flat, not arched Push straight upward through your heels Go as low as you can go, below parallel |
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Squats Put bar on traps, not neck Push up through heels using glutes Keep shoulders over heels, don't lean forward Go as low as you can go, below parallel |
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Plie Squat |
| (Sumo Squat) | ||
Lower your body keeping your torso straight Push up through your heels, squeezing your glutes |
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Good Mornings Use glutes and hamstrings to bring you upright Keep back flat & knees soft |
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Band - Good Mornings Keep back flat, knees soft Use glutes and hamstrings to stand upright |
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Stiff Legged Deadlift Keep back slightly arched, chest out Push glutes back to lower upper body Push through heels feeling glutes and hamstrings |
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Hyper Extensions Use glutes and hamstrings, not back Don't arch at top, only go to a straight body Keep knees slightly bent |
