Dumbbell Goblet Split Squat Front Foot Elevanted
Grab a dumbbell and stand with your back to a bench or box. With both hands, cup the top end of the weight in front of your chest, your elbows pointed down. Place the instep of one foot on the bench or box. Keeping your torso upright, lower your body as far as you
Dumbbell Goblet Split Squat Front Foot Elevanted (female)
Grab a dumbbell and stand with your back to a bench or box. With both hands, cup the top end of the weight in front of your chest, your elbows pointed down. Place the instep of one foot on the bench or box. Keeping your torso upright, lower your body as far as you
Barbell Split Squat (female)
Unrack the barbell in similar fashion as you would a high bar back squat stepping slightly farther back than normal. Place one foot firmly in front of you, roughly 1-2 feet. Drop you back foot slightly behind you, allowing the knee the bend towards the floor into an almost kneeling position. The back knee
Lever Seated Leg Press
Sit on machine with back on padded support. Place feet on platform. Grasp handles to sides. Push platform away by extending knees and hips. Return and repeat.
Barbell Single Leg Split Squat (female)
Stand facing away from bench. Position bar on back of shoulders and grasp barbell to sides. Extend leg back and place top of foot on bench. Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending
Lever Squat (plate loaded)Leverage machine
Squat down to place shoulders under padded lever. Place feet shoulder width apart directly under shoulders. Extend knees and hips until legs are straight. Release support lever. Lower lever 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
Hyperextension (VERSION 2)
Lie prone (face down) on a hyperextension bench with your legs tucked firmly under the foot pads. If necessary, adjust the upper pad so that it lies below your hips, giving your hips room to fully flex. Put your hands lightly behind your head or cross them on your chest. Inhale as you lower your
Side Plank Hip Adduction
Lie on the floor, on your left side, supporting your bodyweight on your left elbow. Your elbow should be directly under your shoulder. Place the inside of your right foot on a bench and lift your hip off the floor a little by pushing your foot down onto the bench. Straighten your body and
Crab Twist Toe Touch
Start by sitting on the floor with your legs out in front of you and arms behind you. You can point your fingers behind you or out slightly to the sides. Place your feet flat on the floor, knees bent and push your hips up towards the sky until your body becomes parallel. Keeping
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.
