Stability Ball Single Leg Squat
Position a stability ball in the small of the back against a wall. Lift the right leg up, while slowly squatting down on the left leg through the desired range of motion. The right leg will be flexed to about 90 degrees throughout and move beneath the body and toward the wall. Pause for
Sled Reverse Hack Squat
Start off by setting up the hack squat machine with the amount of weight that you would like to perform for this exercise and then place yourself with your chest flat on the pad and shoulders up against the shoulder rests. Push up with your body to remove the weights up off of the
Sled 45° Narrow Stance Leg Press
Sit on machine with back on padded support. Place feet on platform. Extend hips and knees. Release dock lever and grasp handles to sides. Lower sled by flexing hips and knees until knees are just short of complete flexion. Return by extending knees and hips. Repeat.
Dumbbell Squat
Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will
Sled 45° Leg Press (Back POV)
Sit on machine with back on padded support. Place feet on platform. Extend hips and knees. Release dock lever and grasp handles to sides. Lower sled by flexing hips and knees until knees are just short of complete flexion. Return by extending knees and hips. Repeat.
Sled 45° Leg Press (Side POV)
Sit on machine with back on padded support. Place feet on platform. Extend hips and knees. Release dock lever and grasp handles to sides. Lower sled by flexing hips and knees until knees are just short of complete flexion. Return by extending knees and hips. Repeat.
Barbell Full Squat (Side POV)
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold
Barbell Full Squat (Back POV)
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold
Walking Lunge
Begin standing with your feet shoulder-width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of
Barbell Low Bar Squat
Load a barbell on a rack at upper-chest height. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Dismount the barbell and step backward carefully. Your feet should be shoulder-width apart and pointing slightly outwards. Inhale as you squat down by simultaneously
Smith Low Bar Squat
Set the Smith machine bar to just under shoulder height. Stand under the bar with the bar across the back of your shoulders, and grasp it at both sides. Unlatch the bar by rotating it, and stand erect to lift it off the rack. Take a step forward and stand with your feet shoulder-width
Squat (male)
Stand with arms extended forward. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Squat up by extending knees and hips until legs are straight. Return and repeat.