Barbell Walking Lunge (Olympic Grip)(Double Dip)

How to Perform Barbell Walking Lunge (Olympic Grip)(Double Dip):

  • Elbows high

  • Barbell should sit across the front of your shoulders

  • Don't grab the bar too tightly as this will reduce flexibility

  • Lunge forward whilst keeping your core braced and your torso upright

  • Your foot should land with enough distance forward to allow your opposing knee to go directly down (your knee, hip and shoulder should be in a straight vertical line) 

  • Your knees should not track inwards

  • Just before your knee hits the floor, squeeze your glutes then press back up

  • Before you finish the lunge, go back down for another dip

MAIN MUSCLE - QUADRICEPS

Barbell Walking Lunges

How to Perform Barbell Walking Lunges:

  • Keep your shoulder blades pinned back

  • The barbell should sit across the upper back and posterior delts

  • Lunge forward whilst keeping your core braced and your torso upright

  • Your foot should land with enough distance forward to allow your opposing knee to go directly down (your knee, hip and shoulder should be in a straight vertical line) 

  • Your knees should not track inwards

  • Just before your knee hits the floor, squeeze your glutes then press back up 

MAIN MUSCLE - QUADRICEPS

Barbell Lunge (Olympic Grip)

How to Perform Barbell Lunge (Olympic Grip):

  • Elbows high

  • The barbell should sit across the front of your shoulders

  • Don't grab the bar too tightly, as this will reduce flexibility

  • Lunge forward whilst keeping your core braced and your torso upright

  • Your foot should land with enough distance forward to allow your opposing knee to go directly down (your knee, hip and shoulder should be in a straight vertical line) 

  • Your knees should not track inwards 

  • Just before your knee hits the floor, squeeze your glutes, then press back up 

MAIN MUSCLE - QUADRICEPS

Barbell Lunges

How to Perform Barbell Lunges:

  • Keep your shoulder blades pinned back

  • The barbell should sit across the upper back and posterior delts

  • Lunge forward whilst keeping your core braced and your torso upright

  • Your foot should land with enough distance forward to allow your opposing knee to go directly down (your knee, hip and shoulder should be in a straight vertical line) 

  • Your knees should not track inwards

  • Just before your knee hits the floor, squeeze your glutes then press back up 

MAIN MUSCLE - QUADRICEPS

Barbell Reverse Lunge

How to Perform Barbell Reverse Lunge:

  • Keep your shoulder blades pinned back

  • The barbell should sit across the upper back and posterior delts

  • Lunge backwards whilst keeping your core braced and your torso upright

  • Your foot should land with enough distance forward to allow your knee to go directly down (your knee, hip and shoulder should be in a straight vertical line) 

  • Your knees should not track inwards

  • Just before your knee hits the floor, squeeze your glutes then press back up 

MAIN MUSCLE - QUADRICEPS

Dumbbell RFE Split Squat

How to Perform Dumbbell RFE Split Squat:

  • Split squat down, keeping your torso upright and your spine neutral

  • Knees should track towards your front foot (knees should NOT collapse inwards)

  • Squeeze your glutes at the bottom

  • Bring yourself back up making sure the heel on the rear foot stays up

  • Repeat on the same leg for the desired amount of reps

MAIN MUSCLE - QUADRICEPS

Dumbbell FFE Split Squat

How to Perform Dumbbell FFE Split Squat:

  • Split squat down, keeping your torso upright and your spine neutral

  • Knees should track towards your front foot (knees should NOT collapse inwards)

  • Squeeze your glutes at the bottom

  • Bring yourself back up making sure the heel on the rear foot stays up

  • Repeat on the same leg for the desired amount of reps

MAIN MUSCLE - QUADRICEPS

Step Elevated Kettlebell/Dumbbell Squat

How to Perform Step Elevated Kettlebell/Dumbbell Squat:

  • Keep your shoulder blades pinned back

  • Feet should be just wider than shoulder width apart

  • Brace your core

  • Descend by pushing your hips back and letting your knees track towards your toes (knees should not track inwards)

  • Squat as low as you can whilst maintaining a neutral spine

  • Press up and lock your hips out at the top of the movement to achieve a full contraction of the glutes 

MAIN MUSCLE - QUADRICEPS

High Box Step Up

How to Perform High Box Step Up:

  • Keep your shoulder blades pinned back

  • Press up using the elevated leg with minimum assistance from the opposing leg

  • Your knees should not track inwards

  • Slow and controlled on the way back down

  • Keep the same leg elevated and repeat for the desired amount of reps, then change legs

MAIN MUSCLE - QUADRICEPS

Powerbag Squat

How to Perform Powerbag Squat:

  • Keep your shoulder blades pinned back

  • Feet should be just wider than shoulder width apart

  • Brace your core

  • Descend by pushing your hips back and letting your knees track towards your toes (knees should not track inwards)

  • Squat as low as you can whilst maintaining a neutral spine

  • Press up and lock your hips out at the top of the movement to achieve a full contraction of the glutes 

MAIN MUSCLE - QUADRICEPS

Barbell Single Leg Step Up

How to Perform Barbell Single Leg Step Up:

  • Keep your shoulder blades pinned back

  • The barbell should sit across the upper back and posterior delts

  • Press up using the elevated leg with minimum assistance from the opposing leg

  • Your knees should not track inwards

  • Slow and controlled on the way back down

  • Keep the same leg elevated and repeat for the desired amount of reps, then change legs

MAIN MUSCLE - QUADRICEPS

Banded Single Leg Step Up (High)

How to Perform Banded Single Leg Step Up (High):

  • Keep your shoulder blades pinned back

  • Press up using the elevated leg with minimum assistance from the opposing leg, the only assistance should be from the band

  • Your knees should NOT track inwards

  • Slow and controlled on the way back down

  • Keep the same leg elevated and repeat for the desired amount of reps, then change legs

MAIN MUSCLE - QUADRICEPS

Banded Single Leg Step Up (Low)

How to Perform Banded Single Leg Step Up (Low):

  • Keep your shoulder blades pinned back

  • Press up using the elevated leg with minimum assistance from the opposing leg, the only assistance should be from the band

  • Your knees should NOT track inwards

  • Slow and controlled on the way back down

  • Keep the same leg elevated and repeat for the desired amount of reps, then change legs

MAIN MUSCLE - QUADRICEPS

Dumbbell Single Leg Step Up

How to Perform Dumbbell Single Leg Step Up:

  • Keep your shoulder blades pinned back

  • Press up using the elevated leg with minimum assistance from the opposing leg, the only assistance should be from the band

  • Your knees should NOT track inwards

  • Slow and controlled on the way back down

  • Keep the same leg elevated and repeat for the desired amount of reps, then change legs

MAIN MUSCLE - QUADRICEPS