Bulgarian Split Squat
Single leg work is often overlooked, but it plays an important role in adding structural balance and identifying asymmetries and weaknesses in an athlete’s movements. Bulgarian split squats are an effective way to develop power, coordination and resolve the above problems.
Deadstop Squat
Dead stop exercises will help you to break through plateaus, get stronger and are a great challenge to test how strong you really are.
The Box Squat is the easiest way to use the dead-stop method with this movement. Use a wider than normal stance, open your knees and squat down until your butt grazes the top of the box. Hold there for a one-count, making sure to stay engaged; then drive up off the box. Use a knee-high box so that your pelvis is tilted forward and your back is arched. A box that’s too low will put your body in an undesirable bottom position, which could lead to injury.
Anderson Squats
The bottoms-up Squat—also known as an Anderson squat—starts from a dead stop position at the bottom, usually with the bar on pins. This simple tweak makes every additional pound you add feel way heavier than the scale says.
Deadlifts
Legs are not only made up of quads but the entire posterior chain – especially the hamstrings. And without doubt there is no better exercise than the good old Deadlift to improve and strengthen this part of your body.
Hack Squats
Hack squats target the quadriceps muscles, or quads, on the front of your thigh more than barbell squats do. The quads are responsible for straightening your knee. Placing your feet toward the back of the foot plate will further emphasize the quadriceps contraction.
Hack squats also work the gluteus maximus, the largest muscle of your buttocks. The gluteus maximus extends, or straightens, the hip. Placing your feet closer to the front of the foot plate will place more emphasis on the gluteus maximus.
Hip Thrust
The Hip Thrust is a glute exercise designed to improve your strength, speed and power by teaching optimal hip extension. The glutes are designed to extend the hip or pull the leg behind the body. If your glutes are underdeveloped, your speed, power and strength are all compromised. That means you’ll have weaker Squats and Deadlifts as well as lower Box jumps than you could have otherwise
Calf Raises
Jump ropes, jumps, runs and in avoidance of spindly legs the calf muscles are often underdeveloped. Wear your shorts with pride and do some raises!
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