STANDING CALF RAISE

The straight leg calf raise will bias more load to the gastrocnemius (superficial calf muscle). This is because it crosses the knee and is placed in a better position to produce force than its deeper calf counterpart, the soleus (which only attaches below the knee). This demonstration is movement pattern based, and the principles would […]

BB BULGARIAN SPLIT SQUAT

Using a barbell to do a split squat allows the athlete to increase load and overall stimulus for strength and hypertrophy. Ensure that technique and depth is good before mindlessly adding load. General prescription: 3-5 sets, 3-15 reps each side.

DB/KB BULGARIAN SPLIT SQUAT

Using a dumbbell to do a split squat allows the athlete to change what the ‘bias’ of the movement is. If the weight is held in the opposite hand to the working leg, it will challenge the lateral hip muscles and stability more. If it is held in the same hand as the working leg, […]

HATFIELD SQUAT

It is common for people to think decreased stability is a good challenge for muscles, but it is actually the opposite and will decrease strength and mobility. The hatfield squat allows the athlete to increase stability, leading to an increase in the amount of force the body will produce. General prescription: 3-5 sets, 3-15 reps.

HATFIELD SPLIT SQUAT

It is common for people to think decreased stability is a good challenge for muscles, but it is actually the opposite and will decrease strength and mobility. The hatfield split squat allows the athlete to increase stability, leading to an increase in the amount of force the body will produce. General prescription: 3-5 sets, 3-15 […]

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.

ADDUCTOR MACHINE

The adductor machine is a great tool to build adductor strength in the shortened position. The adductors are heavily undertrained in the majority of the population, but have a huge impact on hip, knee and lower back health. General prescription: 3-5 sets, 8-15 reps.

BB SQUAT

Unless you are a competitive powerlifter or just absolutely love barbell squatting, 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 lower back, knee and hip health if not done correctly or overused. Keep this in mind when […]

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. […]

GLUTE BIASED DROP LUNGE

This lunge variation increases hip flexion which in turn will bias the glutes in a lengthened position. General prescription: 2-5 sets, 5-15 reps each side.