HANGING LEG RAISE

The hanging hip flexor raise is a great overall movement to train hip and trunk flexion at lengthened ranges. It will also improve grip strength (unless you want to bias the hip flexors fully and use ab straps) and general shoulder endurance. General prescription: 3-5 sets, 5-20 reps.

HACK SQUAT

The hack squat is one of my two favourite squat exercises for training the quads in their lengthened position. (Pendulum being the other and will be added shortly). 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 […]

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 […]

GHD HIP FLEXOR

The stability of the machine and ability to drive the feet up to encourage hip flexion makes this hip flexor variation suitable for increasing volume and load, without risking compensation from other muscles or motions. Ensure endurance, capacity and technique is adequate before adding load mindlessly. General prescription: 3-5 sets, 5-20 reps.

FRONT FOOT ELEVATED SPLIT SQUAT

This split squat variation will increase bias and loading to the quad muscle by increasing exercise range of motion (allowing the knee to flex as much as possible), ankle dorsiflexion and forefoot weight loading. General prescription: 3-5 sets, 5-15 reps each side.

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.

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 […]

ADDUCTOR SQUEEZE (FOAM ROLLER SEATED)

This exercise will train the groin in its shortened position and help improve low load strength and endurance, along with improving hip mobility via internal rotation. General prescription: 4-5 sets, 10-45s.

COSSACK SQUAT

Frontal plane movement (side to side) is commonly undertrained in the vast majority of individuals. The cossack squat will improve lateral ability by improving coordination, strength and endurance in the hip, groin and quads. General prescription: 3-5 sets, 5-12 reps each side.

BENT KNEE CALF RAISE

The bent knee calf raise will bias more load to the soleus (deep calf muscle). This is because the gastrocnemius is placed in more of a shortened position and can’t contribute as much to the movement. General prescription: 3-5 sets, 4-8 reps each side for SL, 5-10 reps for DL.