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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.

LEG EXTENSION

One of the most popular leg exercises, the leg extension effectively trains the quadriceps in their shortened position. General prescription: 3-5 sets, 8-30reps.

TRX ASSISTED LUNGE

Using the TRX to increase external stability will help train good hip, knee and ankle movement to practice the lunge pattern. This can be especially useful in early rehab or for beginners. 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 […]

ISO LUNGE HOLD

Tendons respond well to heavy tensile loading. This lunge variation is great for knee joint and patella tendon health by increasing intensity (via load) but also decreases muscle damage and excess recovery debt. General prescription: 3-5 sets, 5-60s each side.

SPLIT SQUAT (IR BIAS)

This split squat variation will help improve internal rotation mobility of the hip by shifting the weight to the lateral hip of the working leg. General prescription: 3-5 sets, 6-15 reps each side.

FRONT HEEL RAISED SPLIT SQUAT

The heel raised split squat helps to place more load on the quadriceps by elevating the heel and placing more weight through the fore-foot. It can be done normally, or as an isometric hold to increase muscle/tendon strength without excessive muscle damage. General prescription: 3-10 sets, 6-15 reps each side standard, 5-60s each side for […]

NORDIC (QUAD)

The quad nordic is useful for increasing knee range of motion and quadriceps strength in a lengthened position. It can be useful in both rehab and general strength training programs. General prescription: 3-5 sets, 4-15 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.

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 […]

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