- Position bar on upper back – (Do NOT place on the back of the neck), with hands securing bar positioned outside shoulder width with an overhand grip on bar.
- Adopt a shoulder width stance.
- Keeping weight on your heels and with a straight back, squat down as if you are sitting back into a chair and lower hips to parallel to the floor.
- Ensure knees stay in line with toes, back is always straight and push THROUGH the ground with your heels to the stating position and repeat.
- Place bar on upper back.
- Place instep of back foot on an elevated platform.
- Distance between feet should be 1 metre from front to back hip width from side to side.
- Descend into squat ensuring lead knee stays in line with ankle and doesn’t travel forward or inwards and keep chest up throughout movement.
- Push through heels to maximally utilise glutes and hamstrings.
- Position bar on upper back – (Do NOT place on the back of the neck), with hands securing bar positioned outside shoulder width with an overhand grip on bar.
- Adopt a shoulder width stance.
- Keeping weight on your heels and with a straight back, squat down as if you are sitting back into a chair and lower hips to parallel to the floor.
- Ensure knees stay in line with toes, back is always straight and push THROUGH the ground with your heels to the stating position and repeat.
- Position bar so it’s over the mid foot, with your feet outside shoulder width.
- Shift weight to heels and keep knees in line with ankle as you bend backwards at the hips.
- Grip bar just inside shoulder width
- Keeping the bar close as possible to the midline of the body, drive the hips forward and squeeze glutes hard to finish the movement. Need personal training or/and meal plans?
- Position yourself in the machine with back pressed against the seat and legs forming a 90-degree angle between upper and lower leg. The pad should sit just on top of the foot.
- Using your legs, lift the pad to fully extend knee and return to starting position and repeat.
- Position yourself in the machine with back pressed against the seat and legs forming a 90-degree angle between upper and lower leg. The pad should sit just on top of the foot.
- Using your legs, lift the pad to fully extend knee and return to starting position and repeat.
- Take a large step forward and flex front knee to drop your hips so that rear knee almost touches floor.
- Putting all weight on lead leg, drive heel hard into the ground to take a step, bringing the opposite leg to the front, and repeat process, keep knees in line with toes and chest up at all times throughout movement.
- Lying face-down on machine, ensure that pad sits a few inches from the base foot. Contract hard to bring your heels as close to your glutes as possible.
- Control the weight slowly as you bring it back down. Ensure full stretch by completely straightening leg and repeating movement for reps.
- Grip bar with an neutral grip, at least one hand space wider than shoulder width and hang freely.
- Pull yourself up, visualising ‘pulling your elbows to the floor’ – this will activate your lats more. Raise yourself till your chin reaches at least the Bar height.
- Lower yourself under control, completely straighten arms and repeat.
- Position bar on top of pelvis (use a pad to reduce discomfort) and feet positioned so the knee and the heel are line on top of each other
- Drive heels into the ground and use glutes to push the bar up.
- Finish with a 2 second squeeze before lowering the weight slowly.
- Position yourself in the machine and adopt a slightly wider than shoulder width stance in the middle of the platform (foot position can be varied depending on what are of the quads you want to hit).
- Drive through heels onto the platform to extend knee, stop just before complete lockout (disengage safety bars for first rep).
- Bend knees to lower weight slowly, ensuring your hips don’t come off from the seat as you lower the weight.
- When upper and lower leg are 90 degrees to each other, press through heels back to starting position while keeping knees in line with your toes – don’t let your knees cave in.
- Place yourself in the machine, with back pressed up against the back pad, shoulders underneath the padding and feet shoulder width.
- Drive through heels to standing position (and disengage safety bars for the first rep).
- Descend into a squat by bending at the knees and keeping back against padding at all times until upper and lower leg make an angle slightly less than 90 degrees.
- Press through heels back to starting position keeping knees in line with your feet (don’t let your knees cave in), and repeat.
- Have feet slightly outside hip width and toes a few degrees pointing outwards where it feels natural and comfortable.
- Start the squat movement like a normal squat but do this as you would move to sit down on a chair.
- Arch through the whole movement and keep back tight.
- Then right stop at the bottom in a controlled manner, then rise by pushing through your hip and gluten to raise yourself up.
- Remember to keep upper back tight, chest up and face forward.
- Place a box one step ahead in front of you.
- Grab a pair of dumbbells and take one step up with each leg at a time.
- Push through your heel and avoid knee moving infront of foot.
- Remember to keep back straight through the whole movement.
- Place one foot on the plate, about an inch or 2 towards the middle of the plate than it would be on a double legged leg press
- Make sure to keep foot, knee, hips and shoulder in alignment.
- Drop the hip on the opposite side down into the bench to allow for more mobility.
- Keeping as much tension on your heel as you can, lower the weight down to a 90 degree angle or lower while keeping constant tension, press and repeat.
- Start by holding a dumbbell in each hand between your legs.
- Move your feet to outside shoulder width
- Engage your core and move your hips back.
- Shift the weight onto your heels
- Lower the weight as far as you comfortably can or until dumbbell touches the ground
- Drive through your heels keeping tension in your glutes and repeat.
- Place one foot in line with TRX handles, grab the handles and lean back slightly
- Place your weight on your heel and lower yourself to the ground, have the other leg outstretched to allow balance
- Use TRX straps for balance but do not rely on it to decrease resistance
- Lower until your glutes almost touch the ground or as much range of motion as you can utilise.
- Drive from your heel and through your glutes and repeat
- Stand with feet shoulder width apart.
- Grab the handles and shift your weight back onto your heels while keeping your back straight, right angle at knees.
- Lower yourself into a squat (you can go a bit deeper than usual due to the assistance of the TRX and angle of your hips
- Jump into the air while exhaling. It is very important to keep your back straight during whole period of the exercise.
- Stand straight with feet apart slightly more than the width of your shoulders.
- Position bar on upper back – (Do NOT place on the back of the neck), with hands securing bar positioned outside shoulder width with an overhand grip on bar.
- Adopt a shoulder width stance.
- Keeping weight on your heels and with a straight back, squat down as if you are sitting back into a chair and lower hips to parallel to the floor.
- Ensure knees stay in line with toes, back is always straight and push THROUGH the ground with your heels to the stating position and repeat.
- Go on your knees and place them directly under the smith machine bar.
- Place the bar on your trapezius muscles (Upper back) and unhook.
- As you lower the weight push your hips back (Butt out) keeping constant tension in your glutes.
- Lower the weight until your glutes touch your heels.
- Drive from your glutes back to the top of the movement, squeeze glutes and repeat.
- Place bar on your trap muscles then unhook the smith machine bar and move forward
- Due to the bar holding you in place inch your feet forward.
- Move your hips back until all the weight is on your heels.
- Squat down as deep as you can while pushing through your heels and keeping constant tension on your glutes.
- Lower in the same motion and repeat until completion of your set.