Exercise library - Legs

Cirencester Personal Trainer.

Exercise library - Legs.

Sumo squat - Take a very wide stance and flare the feet, placing the arms in the mummy position (arms crossed) across the upper body. Most people gravitate toward a 45-degree flare but some prefer a straighter foot angle, depending on their hip anatomy. Squat by sitting back, keeping the trunk upright and knees forced outward throughout the movement. Descend until the thighs are parallel to the ground. Rise to a standing position. https://youtu.be/NPp1gY9FJIU

Wall squat isohold - Lean your back against a wall with your feet in front of you, hands on the hips. Lower the body until the hips reach a 90-degree angle and the thighs are parallel to the ground. The knees are at a 90-degree angle with the shins perpendicular to the ground and the feet flat on the ground. Hold for the desired amount of time: 30 seconds for beginners up to 120 seconds for advanced. https://youtu.be/8XdGe7vm6HQ?t=10

Wall squat march - Once the wall squat isohold becomes easy, make the exercise more challenging by performing marches. You'll probably need to start with the hips higher than the knees because this is not an easy variation. Over time you should be able to perform the movement from 90-degree hip angle. Simply raise one leg off the ground and hold for time, then switch to the other leg. Hold for time, and then switch to the other leg. Alternating from one leg to the other several times to fatigue the quadriceps. https://youtu.be/XaDXxLillAM?t=30

Box squat - Stand with your feet wider than shoulder-width apart and the feet flared to your preference. Stand very close to the edge of a sturdy box, bench, chair, step or stool. Initiate the movement by breaking at the hips and sitting back, keeping the chest up, the knees out so they track over the toes, and the shins perpendicular to the floor. Remember to push through the heels. Pause for a moment while sitting on the box and then rise, making sure to squeeze the glutes to lockout. https://youtu.be/hyqI0cT5BFA

Low box squat - The low box squat is performed with a sturdy box that is about 12 inches (30 cm) high, give or take an inch or two. Although your knees will travel forward a bit and you won't maintain vertical tibia (shin perpendicular to the ground), the goal is still to sit back and use the stronger hip extensor muscles rather than rely mostly on the quadriceps for performance. https://youtu.be/hyqI0cT5BFA

Jump box squat - The jump box squat is an explosive plyometric variation that involves sitting back on the box (or sturdy chair) as you would in a typical box squat and then forcefully rising into a jump. Land softly and absorb shock properly by distributing the load among all the joints at play, especially the hips. https://youtu.be/hyqI0cT5BFA

Full squat - Stand with a narrow stance and feet flared. Most people find a 30-degree foot flare most comfortable, but this depends on individual hip anatomy. Place hands in a mummy (arms crossed) position, crossed in front of the body. Initiate the movement by simultaneously breaking at the knees and hips and dropping straight down under control. Keep the weight on the whole foot, keep the chest up, and force the knees out of the bottom of the movement so that the knees track over the middle of the feet. Descend as deeply as possible while keeping a flat lower back. Rise to a standing position. https://youtu.be/NrKLFHsWnCM

Counterbalance full squat - People who struggle with full squats can raise there arms as the squat descends, thereby creating a counterbalance effect that shifts emphasis away from the weaker knee joint and toward the stronger hip joint. Simply flex the shoulders and lift the arms until they are parallel to the ground as the hips flex during the descent of the squat movement. https://youtu.be/NrKLFHsWnCM

Jump full squat - When the full squat becomes too easy, increase the challenge to the thigh musculature by rising forcefully into a jump. Remember to squat all the way down under control because this is not a standard vertical jump. Squat, keep the chest up and knees out, jump as high as possible, and then use the hips to absorb the landing. https://youtu.be/BorvpkOw2RQ

Sissy squat - Begin in a standing position with a narrow stance. Grasp something in front of you for balance. Descend by breaking at the knees and shifting them forward while leaning the torso back and rising onto the toes. Descend until the desired depth is reached and then rise to return to starting position. https://youtu.be/m2HjZxuDZj4?t=10

Single-leg box squat - Stand in front of a sturdy box, bench, chair, step, or stool, with the hands in front of the body. Standing on one leg, sit back and down onto the surface, keeping the chest up and the spine rigid. The knee tracks over the mid foot as you push through the heel. Lift the arms for counterbalance. Pause on the top of the box for a moment, then rise to return to starting position, making sure to squeeze the glutes. https://youtu.be/hyqI0cT5BFA

Single-leg low-box squat - As you progress in the single-leg box squat, you'll be able to reduce the height of the box to continue increasing the exercises effectiveness. As you move to lower box heights you won't be able to sit back quite as far and you'll need to allow the knee to travel forward a bit to maintain balance. Keep the low back arched and contract the spinal erectors forcefully to keep the pelvis from tucking under. https://youtu.be/hyqI0cT5BFA

Jumping single-leg box squat - The jumping single-leg box squat is an advanced movement that requires considerable hip stability, balance, and strength. Simply add a jump movement by accelerating the body upward during the concentric phase with enough power to leave the ground, and make sure the jump appears fluid and natural. If its not, you're no yet ready for this variation. Single-leg movements challenge the body sensorimotor skills, promoting improvements in balance that are critical, especially as you age. https://youtu.be/hyqI0cT5BFA

Skater squat - Stand on one foot and place the hands in front of the body. Sit back and down, breaking at the hips and knees while leaning forward at the trunk. Descend until the knee of the nonworking leg approaches or touches the ground. Stand up to return to starting position. Perform all the repetitions with the weaker leg first and then switch and repeat with the stronger leg. https://youtu.be/zH0qj4JuQGQ?t=15

Skater squat with knee raise - Adding a knee raise further challenges your single-leg stability because you'll be standing on one leg the entire time, taking the nonworking leg from a position of hip extension to hip flexion. Squeeze the glute of the working leg and stand tall when the hip of the free leg is at its highest point of flexion. https://youtu.be/zH0qj4JuQGQ?t=15

Jumping skater squat - The jumping skater squat is an advanced movement that requires considerable hip stability, balance, and strength. Just add a jump to the movement by accelerating the body upward fluidly with enough power to leave the ground. If the jump doesn't appear fluid or natural, you're not ready for this variation. https://youtu.be/zH0qj4JuQGQ?t=15

Pistol squat - Stand on one leg. Sink down by breaking at the hips and knees simultaneously, Raise the arms, flex the hip of the nonworking leg, keep the chest up, and push through the heel. Descend until the desired depth is reached and then return to standing position. https://youtu.be/qDcniqddTeE

Towel pistol squat - Most people aren't nearly strong and coordinated enough to be able to perform pistol squats. The pistol squat is a highly challenging lower-body movement, and most of us need assistance to be bale to perform the movement properly. It is possible to wedge a towel in a door or around a pillar to provide the assistance necessary to perform the lift. https://youtu.be/qDcniqddTeE

Static lunge - Get in a split-stance position that is wide enough that your front shin is vertical at the bottom of the lunge. Your hands are on the hips and the feet pointed straight ahead. Keeping the torso upright, descend until the back knee approaches or touches the ground. Return to starting position. https://youtu.be/e5JewPxcL1E

Forward lunge - When the static lunge becomes easy, its time to move on to a more challenging variation. One way to add difficulty to the lunge pattern is to lunge forward and then spring back to starting position. This places extra emphasis on the quadriceps as they produce increased force to propel you back and up to standing. https://youtu.be/ratrch-rLVk

Alternating jump lunge - Once you master the forward lunge, try to perform a plyometric lunge by jumping into the air and alternating legs with each repetition. When performing the alternating jump lunge, spring straight up into the air as high as possible and absorb the landing by sinking into a lunge position. Repeat. https://youtu.be/cc7BrPKgFB0

Reverse lunge - Stand with feet pointed straight ahead and hands on the hips. Keeping most of the weight on the front leg, step back and lean forward to an approximately 30-degree trunk angle, sinking into the working hip and descending until the back knee approaches or touches the ground. Rise back to standing position. https://youtu.be/6zkNpe3Irx8

Deficit reverse lunge - Once you master the reverse lunge, you can increase the exercises difficulty by standing on a step, sturdy box, or short table that is approximately 6 to 10 inches (15-25 cm) high. The same rules apply, but this variation will increase your hip range of motion and provide a greater stretch to the working glute. Beware the following day. This exercise may impair your ability to sit down without appearing like an old man or woman. In other words, the stretch loading on the hips can produce serious glute soreness. https://youtu.be/yqAH9IhGjCQ

Step-up and reverse lunge hybrid - The step-up and reverse lunge hybrid is one of my favourite exercises. Once you've mastered the step-up and deficit reverse lunge, you can perform a combination lift that is highly effective. Stand on top of a step, making sure your entire foot is on the step so you can push through the heel. Step back and upon landing, sink into a lunge position, feeling a big stretch in the glute. Keeping the chest up and in a slight lean forward, spring up. Try to keep most of the emphasis on the front leg and avoid using the back leg for too much assistance. https://youtu.be/yqAH9IhGjCQ

Three point lunge – Start in a neutral standing position, think good posture, firstly lunge the right leg out to the side bending at the knee, keeping the left leg straight, here you are looking for a good eccentric stretch on the inner thigh of the left leg, then return to upright standing. Next, keeping most of the weight on the front leg, step back and lean forward to approximately 30-degree trunk angle, sinking into the working hip and descending until the back knee approaches the floor or touches the ground, then rise back to a standing position. Lastly, from standing take the right leg again and swoop it around behind the left knee, as in performing a curtsy, really feel the work in the left glute, return back to the starting position. Be sure to perform equal reps left and right. Reverse lunge - https://youtu.be/6zkNpe3Irx8Lateral lunge - https://youtu.be/3C9LKdPq-TkCurtsy - https://youtu.be/NMzptvL_6SQ

Sliding lunge - Stand with feet pointed straight ahead about shoulder-width apart with hands on the hips and one foot on a paper plate. You also may use a commercially available sliding exercise disc or, on a slick floor, a small hand towel. Keeping most of the weight on the floor that isn't on the plate, slide the foot on the plate back and lean forward to approximately 30-degree trunk angle, sinking into the working hip and descending until the back knee approaches or touches the ground. Rise to stating position. https://youtu.be/ratrch-rLVk

Strength step-up - Begin with your entire foot placed on top of a step, sturdy box, chair, or weight bench. The other foot remains on the ground. Shift your weight forward and lift your body weight by stepping up, making sure that the top leg does most of the work and the bottom leg doesn't provide too much momentum. Stand tall and squeeze the working glute. Do not touch the working leg to the bench and swing the non-grounded knee upward by flexing the hip. Lower yourself slowly and under control back to starting position. https://youtu.be/l4AA5d5mInQ?t=75

Strength high step-up - As you gain proficiency in the standard step-up, increase the difficulty of the exercise by continuing to find higher steps. Never go so high that you can't maintain an arch in the low back and the pelvis in a neutral position or slightly tilted back. Do not let the lower back round or the pelvis tuck under. Going ultrahigh encourages lumbar flexion and posterior pelvic tilt, which you should avoid. This variation is a favourite glute exercise of many female clients and, when performed correctly, provides an excellent single-leg strengthening stimulus. https://youtu.be/l4AA5d5mInQ?t=75

Alternating jump step-up - Perform a plyometric style of step-up by adding an explosive step-up and then jumping from one side of the step to the other in an alternate fashion. Aim to achieve maximum height on the jump and make sure your posture stays solid throughout the set. https://youtu.be/uFt_6R_iSm4

Bulgarian split squat – Stand in front of a step, stair, sofa, bed, table, stool, or weight bench. Reach back with one foot, resting the top of the foot on the top of the surface. (Think laces down.) With an upright trunk or a slight forward lean, sink the knee of the rear leg down and slightly back while trying to keep most of the body weight on the front leg. Descend until the back knee almost touches or touches the ground. Rise to starting position. https://youtu.be/Y6_jnGeBvhE

Deficit split squat – Once you master the traditional Bulgarian split squat, elevate the front foot on to a sturdy box or step. This allows you to sink deeper and move through even greater ranges of motion in the hip. This variation is known for inducing serious glute soreness because it provides a considerable stretch load to the muscle at the bottom of the movement. Place a pillow or folded towel under the knee of the rear leg so it doesn’t crash against the floor. https://youtu.be/Y6_jnGeBvhE

Jump split squat – Once you are proficient in the first two Bulgarian split squat options, it is time to add a plyometric effect to the movement by jumping into the air. Sink all the way down, produce maximum concentric propulsion and jump as high as possible, and then absorb the landing softly. https://youtu.be/-5TXnNIZOl4

Russian leg curl – Find a rail, beam, or stable sofa to wedge your feet under. Kneel on top of a pillow or folded towel to reduce pressure on the knees. With an upright trunk, lower the body under control while keeping the glutes tight, making sure not to bend forward too much at the hips or allow the pelvis to anteriorly rotate too much. At the bottom of the movement, catch yourself in a push-up position and spring back to starting position, using the shoulder and arm muscles for assistance but attempting to maximise the torque on the knee joint and trying to rely on the hamstrings for movement production. https://youtu.be/jydIY4sX8tE

Partner-assisted Russian leg curl – It helps tremendously to have a strong partner to assist with this movement. Have a partner hold the back of your ankles, bracing his or her body over your ankles and pushing down to hold you in position. As your body descends, your partner will need to brace very hard to provide the required support to secure your body so all of your energy goes into the exercise and isn’t wasted trying to stabilise yourself. Lower the body slowly and push your body back to starting position while trying to use the hamstrings as much as possible. Make sure you squeeze the glutes throughout the movement to ensure that the pelvis does not tilt forward. https://youtu.be/IMgxkrDRSMA

No-hands Russian leg curl – The no-hands Russian leg curl is highly advanced. Most exercisers never get to this point, but with consistent training you’ll be able to perform the movement all on your own. Your hamstrings will be able to produce sufficient force to reverse your body and raise it to lockout with no assistance from your arms. When you reach this point, simply place your hands behind your back. As the set progresses, put your arms at the side just in case you need to use them to prevent a face plant. https://youtu.be/jydIY4sX8tE

Single-leg Romanian deadlift – Stand on one foot. Squeeze the glute of the non-grounded leg to lock it into position as it travels back. Making sure the rear leg stays in line with the torso, bend over at the waist while shifting the weight back and looking down to prevent cervical hyperextension. Keep the chest up. Keeping a strong low-back arch, descend until your hamstring range of motion runs out. Reverse the motion back to starting position. Perform all the repetitions on the weaker leg first and then switch and repeat with the stronger leg. https://youtu.be/lnrRKga6rZc?t=15

Reaching Romanian deadlift with knee raise – When you have mastered the single-leg Romanian deadlift, incorporate a reaching technique by flexing the shoulders to raise the arms so they’re in a straight line with the rest of the body. The rear leg, torso, and arms should be roughly parallel to the ground. In addition, perform a knee lift at the top of the movement while balancing on one leg. This exercise is challenging in terms of hip and thoracic spine flexibility as well as proprioceptive control. https://youtu.be/lnrRKga6rZc?t=15

Partner-assisted back extension – With a partner holding the backs of your ankles, drape your body over the end of a sofa or sturdy table so that your legs are straight and secured. Make sure the neck is in neutral position and the hands are in the mummy position (crossed in front of the body). Bend at the hips and not the spine, getting a good stretch in the hamstrings. Raise the torso while squeezing the glutes to lockout. https://youtu.be/KSmMUk2zBdc

Prisoner back extension – Once the traditional partner-assisted back extension becomes too easy, you can increase the difficulty by placing the arms overhead and clasping the hands behind the neck in the prisoner position. This increases loading at the end of the lever and requires additional hip torque. https://youtu.be/KSmMUk2zBdc

Single-leg back extension – When double-leg back extensions become too easy, start performing the exercise one leg at a time. Keep the body rigid and don’t allow your energy to leak through lateral or rotary motion. Feel a stretch in the hamstrings down low and squeeze the glutes hard up top. When you have mastered this variation, place the arms in the prisoner position. This movement is one of the most effective hamstring exercises available. https://youtu.be/KSmMUk2zBdc

Reverse hyper – Lie with your torso across a sturdy table, draping your legs over the edge and grasping the edges of the table, knees straight. Keeping the torso locked into place, raise the legs, making sure to squeeze the glutes up top and prevent overextension of the low back. Lower the legs to starting position, keeping the spine stable and making sure to prevent rounding the low back. https://youtu.be/3vmbvoT2m-U

Single-leg reverse hyper – For people who struggle with the double-leg reverse hyper, the single-leg reverse hyper is easier because it requires less from the spinal erectors. Focus on keeping proper body position and moving solely at the hips and not the spine. Soon you’ll be able to perform double-leg reverse hyper, but make sure you master the single-leg version first. https://youtu.be/3vmbvoT2m-U

Sliding leg curl – Lie on your back with palms down, placing your heels on two paper plates. You also may use commercially available sliding exercise discs or, on a slick floor, two hand towels. Bridge upward in the hips while simultaneously bringing the heels toward the buttocks. Keep the hips high throughout the movement. Lower the body back to starting position. https://youtu.be/RmsTFCQ3Qig?t=20

Elevated calf raise – Begin with the toes on a platform or step and the body upright. While grasping something for balance, lower the body and feel a good stretch in the calves. Raise the body as high as possible on the toes, holding the top position for a 1-second count. Repeat until the desired number of repetitions is completed. https://youtu.be/och5LvEsckU

Single-leg elevated calf raise – Once the double-leg calf raise becomes easy, move to the single-leg variation. Make sure you sink into this movement and load up the working leg to its full potential. Remember to pause for a second at the top of the repetition. https://youtu.be/och5LvEsckU

Squat calf raise – Begin with your weight on your toes and sink into a parallel squat position so the knees are bent to about 90 degrees. While grasping something for balance and holding the hip and knee position steady, lower the body at the ankle and feel a good stretch at the ankle joint. Raise the body as high as possible onto the toes, holding the top position for a 1-second count. Repeat until the desired number of repetitions is completed. https://youtu.be/dxQ18S0z458?t=60

Stiff-leg ankle hop – Stand with the hands at the sides or on the hips and feet shoulder-width apart. Hop straight up and down, keeping the knees and hips relatively straight while trying to rely solely on the calf muscles to propel the body up. Repeat until the desired amount of time has passed or number of repetitions is completed. https://youtu.be/RgwnKB1oaro

Single-leg ankle hop – Once double-leg hopping becomes easy, start performing the movement one leg at a time. This is a much more demanding task and requires considerably more calf strength and power. If you find yourself appearing sloppy and wasting energy during this movement, return to the double-leg version until you are ready to progress to single-leg hopping. https://youtu.be/RgwnKB1oaro

Bodyweight depth jumps - For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high. Stand on one of the two boxes with arms at the sides; feet should be together and slightly off the edge as in the depth jump. Place the other box approximately two or three feet in front of and facing the performer. Begin by dropping off the initial box, landing and simultaneously taking off with both feet. Rebound by driving upward and outward as intensely as possible, using the arms and full extension of the body to jump onto the higher box. Again, allow the legs to absorb the impact. https://youtu.be/DKUbrMfo33s

Bodyweight walking lunge - Adopt a shoulder width stance with your arms in a comfortable position that will not aid in the movement. This will be your starting position. Take a step forward (slightly larger than a normal step) and as you land; drop your body down so that you create two right angles at your knees. Inhale as you do so whilst maintaining a straight torso. Make sure that you keep your front knee over your heel and not over your toes. Your front shin should now be perpendicular to the floor. As you exhale, push off the floor with your rear foot to return your body into a standing position. Alternate legs as you go (as you walk forwards) and repeat for the recommended amount of repetitions. https://youtu.be/SEPec1bcp1E

Kneeling squats – Start in a kneeling position; it may be beneficial to put a mat down to pad your knees. With your head looking forward, sit back with your butt until you touch your calves.  Reverse the motion, returning the torso to an upright position. https://youtu.be/AmV5OLE0sB0

Narrow stance squat - This exercise is best performed inside a doorframe for safety purposes. To begin, position your legs using a less-than-shoulder-width narrow stance with the toes slightly pointed out. Feet should be around 3-6 inches apart. Keep your head up at all times (looking down will get you off balance) and maintain a straight back. This will be your starting position. Begin by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly. Begin to rise as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position. Repeat for the recommended amount of repetitions. https://youtu.be/wVhCnAY-TSM

Prisoner jump squats - Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again. Repeat this action 5-10 times. https://youtu.be/q4jPo3XQVfk

Prisoner squats - Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position. Begin the movement by flexing your knees and hips, sitting back with your hips. Continue down to full depth if you are able, and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out. https://youtu.be/_Pt4H-3NnWc

Standing pelvic tilt - Start off with your feet hip-distance apart. Bend your knees slightly to keep them soft and springy. You may want to move your pelvis forward and backward and back few times before holding the tailbone forward in this stretch. https://youtu.be/WNsIpNr3kFE

Enjoy.

Refer a friend - Introduce a friend to Apex Athletic and as a thank you for your recommendation you will receive one 1:1 personal training session. Terms and conditions apply.

Apex Athletic - Unit 7

Esland Place - Love Lane

Cirencester - GL7 1YG

#Cirencester #Stroud#PersonalTraining #FitnessInstructor #PersonalTrainer #Fitness #Exercise