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Box jumps are a great exercise for developing strength, power and coordination in the legs and abdominals. An impact exercise like plyometric box jump more...
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The breathing squat integrates breathing techniques within each repetition of a full movement barbell squat. Performing squats in this way allows you more...
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The Burpee is an exercise that combines multiple movements together in one exercise. There are at least 3 variations of the burpee, each one increases more...
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Calf raises target the calf muscles and help you to build strong solid calves in your lower legs. The calf muscles are responsible for you being able more...
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This exercise isolates the main calf muscle in the lower legs. Having powerful calves will benefit you in most competitive sports by helping you jump more...
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Seated calf raise target the inner calf muscle. Bending your legs relaxes the main calf muscle, so that is why performing calf raises in the seated po more...
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Center jumps on to a bench is an effective exercise for developing the quads and glutes, and is carried out by performing a squat jump while straddlin more...
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Dumbbell center jumps on to a bench is an effective exercise for developing the quads and glutes, and is carried out by performing a squat jump while more...
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Medicine ball center jumps on to a bench is an effective exercise for developing the quads and glutes, and is carried out by performing a squat jump w more...
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The clean and press is an exercise that works the upper and lower body, from the legs, abdominals, back arms and shoulders. There is a lot of techniq more...
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The dumbbell clean and press is an exercise that works the upper and lower body, from the legs, abdominals, back, arms and shoulders. Performing the more...
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The deadlift will give your lower body a complete workout as it is a combination of multiple joint movements with lots of muscles involved. It will bu more...
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Also known as the Romanian Deadlift (RDL). The straight leg deadlift is an excellent exercise for strengthening the hamstrings and lower back. This ve more...
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Also known as the Romanian Deadlift (RDL). The straight leg deadlift is an excellent exercise for strengthening the hamstrings and lower back. This ve more...
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The depth jump is a great exercise for developing reactive power in the legs. It's ideal for improving your vertical jump height so it will benefit pl more...
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The leg curl is an exercise that isolates the hamstrings and also the calf muscles that are involved with bending the knee joint.
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Performing lower body exercises such as squats places a large emphasis on the buttocks and quads. In order to ensure a muscular balance between your q more...
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The stability ball leg curl is a great exercise to work your hamstrings, calves and butt. In performing this motion you will also be strengthening you more...
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The seated leg curl machine is the alternative to the more popular lying leg curl machine which you tend to see in most gyms. They both work the hamst more...
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The leg extension exercise is usually performed using a specific gym machine. However it can be performed with free weights or cables if a machine is more...
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The leg press machine is a great way to enable beginners or even more experienced exercisers to develop strong, powerful muscles in the legs and butto more...
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The 45 degree leg press is a great way to work the muscles in the buttocks, thighs and calves. It's easier for less experienced exercisers to perform more...
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Performing alternating lunges with weights helps to build muscle and strength in the buttocks, thighs and calves. They do require quite good balance more...
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Performing lunges with additional weight is quite a challenging exercise. If you want to get really tight buttocks then this is the exercise to do. Yo more...
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Lunges are a great bodyweight exercise for working the legs and lower body. They can also be performed with weights to increase the challenge and buil more...
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Reverse lunges are a great bodyweight exercise for working the legs and lower body. They can be performed in all different directions to increase the more...
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The power clean is an Olympic skill transfer move. It's ideal for developing applicable strength and speed for particular sporting disciplines. This i more...
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The burpee push up is an effective combination exercise for developing strength & power in the whole body, and is performed by combining the standard more...
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The standard lunge focuses on the buttocks and upper leg muscles so taking the movement out to the side works the outer thighs (abductors). This also more...
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Raising the back leg onto a bench or exercise ball makes the split squat exercise much more challenging as you will have to rely on your balance to pe more...
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The jumping split squat is an effective exercise for developing the quads and glutes, and is performed by performing a squat with the feet staggered, more...
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The prisoner split squat is an effective exercise for developing the quads and glutes, and is performed by performing a squat with the feet staggered. more...
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A less challenging version of the barbell and dumbbell squat. Ideal for warming up or conditioning the muscles if you are a beginner. It is recommen more...
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The squat jump is an effective exercise for developing the quads and glutes, and is carried out by performing a squat and forcefully jumping up, landi more...
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The squat jump using dumbbells is an effective exercise for developing the quads and glutes, and is carried out by performing a squat and forcefully j more...
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The squat jump with a medicine ball is an effective exercise for developing the quads and glutes, and is carried out by performing a squat and forcefu more...
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Mount Everest is an effective exercise for developing the quads and glutes, and is carried out by repeatedly performing squat jumps up a long flight o more...
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The spassov squat is an effective exercise for the quads and glutes, and is performed by adopting a split squat position with the trailing leg suspend more...
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The barbell squat is a good all round exercise that works all the lower body parts. It's based on multiple joint movements in the legs, so it works al more...
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The dumbbell squat is a great all round exercise that works all the lower body parts as it is based on multiple joint movements in the legs. Your abdo more...
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The dumbbell sumo squat is an effective exercise for developing the quads and glutes, and is performed by executing a squat with the legs extremely wi more...
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The one legged stair squat is an effective exercise for developing the quads and glutes, and is performed by executing a pistol squat on one leg on a more...
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Slight variation of the standard manual resistance squat. Helps to promote correct back posture for squatting. Ideal for warming up or conditioning t more...
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The Saigon spassov squat is an effective exercise for the quads and glutes, and is performed by adopting a split squat position with the trailing leg more...
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The smith machine squat is a really good way for less experienced gym goers to gain strength, technique and confidence for squatting. Once you have ma more...
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The speed squat is an effective exercise for developing strength and power in the quads and glutes, and is performed by standing with the feet shoulde more...
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The front squat works the same muscles as the standard back squat, but because the load is further forward it places more stress on the quads and adds more...
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The dumbbell step up is a great exercise for working the buttocks and legs. It will develop leg strength very quickly and improve your balance and coo more...
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The tuck jump is a great plyometric exercise for building base power and strength in the legs. It will help you tremendously in sports such as basketb more...
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Vertical jumps require a good level of aerobic fitness as well as strength and technique. They will add an extra dimension to your training program wh more...
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Lunges are a great exercise for strengthening and toning the thighs and buttocks. The walking lunge increases the intensity by adding a CV element int more...
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