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
Over time, the box squat will help improve the position of the pelvis and lumbar (lower) spine while squatting. Doing so will ensure that the correct muscles are being worked and prevent injury.
Main Muscles: Gluteus Maximus, Hamstrings, Quadriceps
Key Points:
– Keep your chest up, ass out and core tight
– Make sure the bar is resting on your traps rather than your neck
– Push your ass towards the box and rest 20% of your body weight on it before driving yourself back upwards
The overhead squat is probably the most difficult two-legged squat to master, as it is an advanced move that requires strict form and a lot of core strength.
Main Muscles: Gluteus Maximus, Hamstrings, Inner Core, Quadriceps
Key Points:
– Take a wide grip outside of shoulders width
– Lock your elbows
– Keep your core tight, ass out, chest high and back straight
– Squeeze your shoulder blades together throughout the movement while balancing the bar overhead
Recent Comments