SL DEADLIFT

This movement will train the glutes in their lengthened position, without assistance from the lower back or hamstrings. It is a basic exercise that doesn’t require crazy equipment, but is extremely effective when done correctly. General prescription: 3-5 sets, 5-15 reps each side.

GOOD MORNING (SEATED)

The seated good morning is a great movement to improve hip mobility, but also increase hip strength and endurance whilst reducing load on the lower back or while needing to minimise weight bearing. General prescription: 3-5 sets, 6-15 reps.

SIT-TO-STAND

A great introductory squat exercise in early rehab, or simple leg strengthening movement for older populations. General prescription: 2-5 sets, 5-25 reps.

HIP EXTENSION SINGLE-LEG PRONE

This is a great movement to train the glutes to extend the hips without assistance from the hamstrings and lower back. General prescription: 3-5 sets, 4-12 reps each side.

SL IR STAGGERED STANCE DEADLIFT

This SL deadlift variation will help improve internal rotation, and in turn mobility, of the hip. Due to the ‘lower stability’ compared to other hinge variations, max loading will be harder and as such this exercise should generally be used for mobility and endurance. General prescription: 3-5 sets, 5-15 reps each side.

SL LEG PRESS

Doing the SL leg press will allow for higher intensity and load than other single leg exercises such as lunges and split squats. This isn’t to say one exercise is ‘better’ than the other, but some exercises will be more stable and as a result force production will be higher. General prescription: 3-5 sets, 5-15 […]

GLUTE SIT BACK

This glute exercise will load the glute in its lengthened position and improve the ability to hip hinge. It is perfect for early rehab of the knee, hip and/or lower back. General prescription: 3-5 sets, 5-20 reps each side.

LEG PRESS STANDARD

The leg press is one of the best ways to build leg size and strength. The stability of the machine decreases the need for balance and coordination, but also increases stimulus and loading of the leg muscles as there is no compensation or fatigue of the lower back like you would see in a barbell […]

GLUTE BIASED LEG PRESS

The high and narrow(er) position of the feet compared to a standard leg press will increase and bias hip flexion, in turn increasing loading and stimulus of the glutes. This glute variation will bias the lengthened position.The stability of the machine decreases the need for balance and coordination, but also increases stimulus and loading of […]

FRONT FOOT ELEVATED SPLIT SQUAT (ISO)

The front foot split squat hold will help improve lower limb endurance and tissue tolerance. The isometric hold will increase strength and endurance of the ankle/calf complex, quad and glute without creating excess metabolic stress or muscle damage. It is ideal for runners and athletes. General prescription: 4-6 sets, 10-30s each side.