QUADRICEPS AND CALVES

BODYWEIGHT SQUAT

  1. Stand with feet shoulder width apart, head up, chest up and shoulders back with the core tight and a neutral curve in the spine
  2. Bend the knees, push the hips back lowering the body down as much as comfortable (or so the hips are just below parallel with the floor) and hold
  3. Push through the heels and extend the knees to raise back to the start position

DUMBBELL/KETTLEBELL GOBLET SQUAT

  1. Stand with feet hip width apart, head up, chest up and shoulders back with the core tight and a neutral curve in the spine
  2. Hold a dumbbell (vertically) or kettlebell (using the handles) at chest height
  3. Bend the knees, push the hips back lowering the body down as much as comfortable (or so the hips are just below parallel with the floor) and hold
  4. Push through the heels and extend the knees to raise back to the start position

BARBELL FRONT SQUAT

  1. Use a fixed weight barbell or adjust a barbell with the appropriate weight, if using the latter it should be in a squat rack with adjustable spotters, set to the correct height
  2. Position the hands shoulder width apart and lightly grip the barbell, rest the bar on the clavicle (collar bone) and lift the elbows up
  3. Stand with feet hip width apart, head up, chest up and shoulders back with the core tight and a neutral curve in the spine
  4. Bend the knees, push the hips back lowering the body down as much as comfortable (or so the hips are just below parallel with the floor) and hold
  5. Push through the heels and extend the knees to raise back to the start position
  6. When complete, rack the barbell back onto the spotters

BARBELL BACK SQUAT

  1. Use a fixed weight barbell or adjust a barbell with the appropriate weight, if using the latter it should be in a squat rack with adjustable spotters, set to the correct height
  2. Position the hands shoulder width apart and lightly grip the barbell, step under the bar, taking the weight on the back of the shoulders, on the rear deltoids for a low bar position, or the upper traps/back of the neck for a high bar position
  3. Stand with feet hip width apart, head up, chest up and shoulders back with the core tight and a neutral curve in the spine
  4. Bend the knees, push the hips back lowering the body down as much as comfortable (or so the hips are just below parallel with the floor) and hold
  5. Push through the heels and extend the knees to raise back to the start position
  6. When complete, rack the barbell back onto the spotters

SMITH MACHINE BACK SQUAT

  1. Adjust the smith machine so the bar is at the appropriate height
  2. Position the hands shoulder width apart and grip the barbell, step under the bar, taking the weight on the back of the shoulders, this should remove the barbell from the hook, now twist the barbell backwards for the duration of the set so that it remains unhooked
  3. Stand with feet hip width apart, head up, chest up and shoulders back with the core tight and a neutral curve in the spine
  4. Bend the knees, push the hips back lowering the body down as much as comfortable (or so the hips are just below parallel with the floor) and hold
  5. Push through the heels and extend the knees to raise back to the start position
  6. When complete, hook the barbell back onto the smith machine

(ASSISTED) PISTOL SQUAT

  1. Make sure you have something stable to hold onto, this could be a vertical pole or resistance band
  2. Stand on one leg and have the other leg in front of the body so that it forms a pistol shape
  3. Keep the head up, chest up and shoulders back with the core tight, a neutral curve in the spine and hold onto the support with one/both arms
  4. Bend the knee, push the hips back and lower the body down as much as comfortable and hold
  5. Push through the heels and extend the knee to raise back to the start position

WEDGE SQUAT

  1. Place a yoga block on the floor and use it to elevate the heels, with feet close together, head up, chest up and shoulders back with the core tight and a neutral curve in the spine
  2. Bend the knees, push the hips back lowering the body down as much as comfortable (or so the hips are just below parallel with the floor) and hold
  3. Push through the heels and raise back to the start position, try not to extend the knees and keep constant tension on the quadriceps

LEG EXTENSION

  1. Adjust the leg extension machine to sit up straight and feel comfortable
  2. Take a seat, adjust the pad so its on the tops of the shins, hold the bars
  3. With control, extend the legs out in front, holding when fully extended
  4. Gradually lower the legs back to the start position
  5. This exercise can also be done with one leg at a time, if so, ensure you repeat the same number of repetitions on both sides

LEG PRESS (CLOSE, LOW FEET)

  1. Sit down on the leg press machine, with the back and head rested comfortably against the pad
  2. Place the feet on the footplate, with a close, low position, keeping the heels down and lower back flat against the pad
  3. Because the feet are in a close, low position, this allows the knees to go over the toes to emphasise the quadriceps, if you have had previous knee injuries and/or it feels uncomfortable, avoid this position
  4. Keeping the core tight and lower back pressed against the pad, bend the knees, lowering the footplate, the focus isn’t as much on depth with the low foot position, go as low as comfortable and hold
  5. Extend the knees, pushing the footplate back up and away from the body, don’t fully lock the knees and keep tension on the quadriceps
  6. This exercise can also be done with one leg at a time, if so, ensure you repeat the same number of repetitions on both sides

REVERSE LUNGES

  1. Stand up straight, with legs hip width apart and core tight
  2. Keep the back straight, head facing forward and put the hands on the hips/behind the head
  3. This can also be completed holding a barbell on the back of the shoulders, dumbbells to the sides of the body or using a smich machine
  4. Take a wide step backwards with one leg, lowering it to a 90 degree angle whilst keeping the legs hip width apart, simultaneously bend the front leg to form a 90 degree angle and hold this position
  5. Push through the front leg to return to the start position
  6. Ensure you repeat the same number of repetitions on both sides

FORWARD LUNGES

  1. Stand up straight, with legs hip width apart and core tight
  2. Keep the back straight, head facing forward and put the hands on the hips/behind the head
  3. This can also be completed holding a barbell on the back of the shoulders, dumbbells to the sides of the body or using a smich machine
  4. Take a wide step forwards with one leg, lowering it to a 90 degree angle whilst keeping the legs hip width apart, simultaneously bend the back leg to form a 90 degree angle and hold this position
  5. Push through the front leg to return to the start position
  6. Ensure you repeat the same number of repetitions on both sides

BARBELL/DUMBBELL WALKING LUNGES

  1. Stand up straight, with legs hip width apart and core tight
  2. Keep the back straight, head facing forward and put the hands on the hips/behind the head
  3. This can also be completed holding a barbell on the back of the shoulders or dumbbells to the sides of the body
  4. Take a wide step forwards with one leg, lowering it to a 90 degree angle whilst keeping the legs hip width apart, simultaneously bend the back leg to a 90 degree angle
  5. Push through the front leg to return to the start position and then repeat this on the opposite side
  6. Ensure you repeat the same number of repetitions on both sides

BULGARIAN SPLIT SQUAT

  1. Stand in front of a sturdy bench/chair ensuring you have sufficient space
  2. Keep the back straight, core tight, head facing forward and chest back throughout the movement
  3. This can also be completed holding dumbbells to the side of the body, a barbell on the back of the shoulders or using a smith machine
  4. With a hip width stance, move one leg backwards so that the top of the foot is on the bench behind you
  5. Engaging the core, bend the front knee to a 90 degree angle, allowing the back knee to simultaneously bend to a 90 degree angle and hold
  6. Push through the front leg to return to the start position
  7. Ensure you repeat the same number of repetitions on both sides

SUMO DEADLIFTS

  1. Use a fixed weight barbell or adjust a barbell with the appropriate weight, it should be on a lifting platform, especially if lifting heavy weights
  2. Place the legs wider than hip width apart, toes pointing out to a 45 degree angle, keeping the head up, chest up, arms straight and lower back flat, bracing the core throughout the movement, bend the knees and reach down to grip the barbell with an overhand/mixed grip
  3. If using the mixed grip, ensure to change sides to prevent imbalances developing in the lats, biceps and forearms
  4. Extending at the legs and the spine, whilst keeping a flat lower back, lift the barbell from the floor, pause at the top
  5. Gradually return the barbell back down to the floor

WALL SIT

  1. Find a wall with sufficient space
  2. Stand up against the wall, make contact with the head, upper back, glutes
  3. With a hip width stance, position the feet about 1-2ft away from the wall
  4. While maintaining these points of contact, squat down until the thighs are parallel with the floor, with a 90 degree angle at the knee and hold for time
  5. Once completed, extend the legs to return to the start position

BOX JUMPS

  1. Stand in front of a plyometric box/high stable object/wall
  2. Lower the body into the jumping position by bending at the knees and hips
  3. Explosively extend the legs, jumping from the crouched position whilst swinging the arms up
  4. Land softly on the box/object/wall, bending the knees to absorb the impact whilst standing tall
  5. Gently step down from the box/object/wall

CALVES

STANDING BODYWEIGHT CALF RAISE

  1. Stand with a hip width stance, keeping the core tight, head up, chest up and shoulders back
  2. Slowly, using the calves, push through the toes, raising the heels as high as possible and hold, this can be done on a box for additional height
  3. Slowly lower the heels to the start position, getting the full stretch on the calves and without resting complete the next repetition
  4. This exercise can also be done with one leg at a time, if so, ensure you repeat the same number of repetitions on both sides

SEATED CALF RAISE MACHINE

  1. Adjust the seat on the calf raise machine to the appropriate position and take a seat, placing your feet on the footplate
  2. Keeping the lower back flat against the pad, slowly, using the calves, push through the toes, raising the heels as high as possible and pushing the footplate away from the body and hold
  3. Slowly lower the heels to the start position and without resting complete the next repetition
  4. This exercise can also be done with one leg at a time, if so, ensure you repeat the same number of repetitions on both sides

LEG PRESS CALF RAISE

  1. Sit down on the leg press machine, resting the head and back comfortably against the pad, place the feet on the footplate, with a close, low position
  2. Keeping the lower back flat against the pad, slowly, using the calves, push through the toes, raising the heels as high as possible and pushing the footplate away from the body and hold
  3. Slowly lower the heels to the start position and without resting complete the next repetition
  4. This exercise can also be done with one leg at a time, if so, ensure you repeat the same number of repetitions on both sides

SMITH MACHINE CALF RAISE

  1. Adjust the smith machine so the bar is at the appropriate height
  2. Position the hands shoulder width apart and grip the barbell, step under the bar, taking the weight on the back of the shoulders, this should remove the barbell from the hook, now twist the barbell backwards for the duration of the set so that it remains unhooked
  3. Stand with feet hip width apart, head up, chest up and shoulders back with the core tight and a neutral curve in the spine
  4. Slowly, using the calves, push through the toes, raising the heels as high as possible and hold, this can be done on a box for additional height
  5. Slowly lower the heels to the start position, getting the full stretch on the calves and without resting complete the next repetition
  6. This exercise can also be done with one leg at a time, if so, ensure you repeat the same number of repetitions on both sides

SINGLE LEG SEATED DUMBBELL CALF RAISE

  1. Adjust the bench to a 90 degree angle and place a box in front
  2. Choose the appropriate weight from the dumbbell rack and take a seat
  3. Place the foot on top of the box/yoga block and the dumbbell on one knee
  4. Slowly, using the calves, push through the toes, raising the heels as high as possible and hold
  5. Slowly lower the heels to the start position, getting the full stretch on the calves and without resting complete the next repetition
  6. Ensure you repeat the same number of repetitions on both sides
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