Goblet Cable Squat

Goblet Cable Squat

GOBLET CABLE SQUAT

The goblet squat is a great move for beginners that are just learning how to squat. It can also be done with kettle bells and dumbbells just the same, so it is a very versatile exercise.

Main Muscles: Hamstrings, Gluteus Maximus, Quadriceps

Key Points:

  • Keep your back straight, chest high & core tight
  • Stand over the cable
  • Hold the close grip attachment on the heels of your palms in front of your chest
  • Squat ass-to-the-grass
  • Push through the heels to drive yourself upwards

For more variations go here:

https://immortal-training.com/goblet-squat/

https://immortal-training.com/goblet-sissy-squat/

https://www.bodybuilding.com/exercises/goblet-squat

Dipping Calf Raises

Dipping Calf Raises

 

Calf raises are the best way to tone and develop the lower half of your legs. I recommend starting with bodyweight before progressing your calf raises on to the dipping belt.

Muscles Targeted: Calves

Main Objectives:
– The edge of the box should be in the arches of your feet to prevent you from pushing through the toes
– Bend over, keep your bottom up and back arched
– Hold the bench only to balance
– Begin with your heels touching the floor, or as close to it as possible
– Stand on your tippy toes without rocking yourself forward
– Keep your ass further back than your heels at all times
– Use full range of motion

Single Leg Cable Calf Raises

Single Leg Cable Calf Raises

 

You can take a look around your local gym to see that calves are some of the most neglected muscles. These single leg calf raises will help you sort out those chicken legs!

Targeted Muscles: Calves

Main Points:
– Maintain a perfect posture with chest high and shoulders back
– Hold the cable in the hand that is on the same side as the working leg and keep the elbow locked
– The edge of the box should be in the arch of your foot to prevent you from pushing through the toes
– Stretch the muscle as much as possible and then stand on your tippy toe using full range of motion
– Train both sides evenly

Walking Lunges

Walking Lunges

 

Walking lunges is an exercise that should be a part of everyone’s leg routine, because it is so relative to our everyday lives.

Main Muscles: Hamstrings, Gluteus Maximus, Quadriceps

Key Points:

– Keep your chest high, back straight and core tight

– Take a lunge long enough to get your heel further forward than your back knee without over stretching yourself

– Tap your back knee to the floor without resting

– Keep your chest behind your knee and push your heel through the floor to drive yourself back up, bringing your feet together

– Alternate legs

Elevated Side DB Lunges

Elevated Side DB Lunges

 

Bootybuilding at it’s best. If you’re looking to build amazing glutes then incorporate this advanced movement into your leg day routine.

Main Muscles: Gluteus Maximus & Medius, Hamstrings, Adductors, Quadriceps

Key Points:

– Keep your chest high, ass out & back straight

– Begin with both feet on the box, so that you can lunge laterally onto the floor

– Lock the knee on the stationary leg and keep the foot flat on the box

– Keep your back arched and chest up when reaching for the floor

– Push through the heel on the lunging leg to drive yourself back up on to the box

– Train both sides evenly

Elevated Short Step Lunges

Elevated Short Step Lunges

Use this exercise to build amazing quadriceps! Word of advice: The higher the box, the more quad engagement you will experience.

Main Muscles: Quadriceps, Hamstrings, Gluteus Maximus

Key Points:

– Keep your chest up, back arched and core tight

– Begin standing with both feet on the box, so that you can lunge off of it onto the floor

– Lunge so that your back knee lines up with your leading heel

– Keeping your bodyweight on your leading heel and your back arched, take your chest towards your thigh until you feel your quadriceps engage

– Push your heel through the floor to drive yourself back on to the box

– Train both sides evenly

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