Single Leg Cable Calf Raises

Single Leg Cable Calf Raises

by | Dec 10, 2019 | Blog, Exercises, Exercises - Legs

 

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

by | Dec 8, 2019 | Blog, Exercises, Exercises - Legs

 

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

by | Nov 18, 2019 | Blog, Exercises, Exercises - Legs, Exercises - Unique

 

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

by | Nov 18, 2019 | Blog, Exercises, Exercises - Legs, Exercises - Unique

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

Elevated Reverse DB Lunges

Elevated Reverse DB Lunges

by | Nov 17, 2019 | Blog, Exercises

 

Lunging from an elevated surface on to the floor allows for a deeper lunge, which means more engagement for the gluteus muscles.

Main Muscles: Gluteus Maximus, Hamstrings, Quadriceps

Key Points:

– Keep your chest up, back straight and core tight

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

– Bend the toes of your back foot and tap your knee to the floor without resting

– Push the heel on your front leg through the box to drive yourself upwards

– Train both sides evenly