WALKING LUNGE

A classic single leg exercise that can be biased slightly towards more quad or glute loading. It is great for hip mobility, stability and overall leg strength and endurance. A staple in most of my programs at one point or another. General prescription: 3-5 sets, 5-20 reps each side.

TRAP BAR DEADLIFT

Trap bar deadlifts are the perfect variation for anyone who isn’t a competitive powerlifter or absolutely “loves” conventional deadlifts. It minimises stress on the lower back by decreasing the need for hip mobility. It is just as good, if not better in my opinion than conventional deadlifts (not that conventional/sumo is any more risky or […]

ROMANIAN DEADLIFT (RDL)

The Romanian deadlift is one of, if not the best exercise for hamstring and glute growth and strength when done correctly. A lesser known problem I see when people do the RDL is when they put all of their weight on their heels, leading to loss of balance and lack of hip hinge ability. The […]

LAYING LEG CURL

The lying leg curl is an extremely effective exercise when done correctly. It trains the hamstrings in their lengthened position and can be great for runners and athletes. General prescription: 3-5 sets, 8-15 reps.

HAMSTRING BRIDGE (FOAM ROLLER)

This exercise will train the help isolate the hamstrings without compensation via the glutes and lower back. If you were to view the exercise by tilting your head, you would see it is a very similar position to ground strike in running/sprinting and as a result can be beneficial in improving the capacity of the […]

ARABESQUE (SINGLE-LEG)

The arabesque is a great movement for not only single leg balance and stability, but also glute and hamstring strength and endurance. General prescription: 3-5 sets, 8-15 reps each side.

DEADLIFT

Unless you are a competitive powerlifter or just absolutely love conventional deadlifting, it isn’t necessary or the “best” like commonly believed to build leg size. It is a great tool for strength but the barbell itself can impact low back health if not done correctly or overused. Keep this in mind when selecting this exercise. […]

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