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 […]

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 […]

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.

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.

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 […]

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 […]