1. 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.
  2. Adopt a shoulder width stance.
  3. 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.
  4. 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.
  1. Place bar on upper back.
  2. Place instep of back foot on an elevated platform.
  3. Distance between feet should be 1 metre from front to back hip width from side to side.
  4. Descend into squat ensuring lead knee stays in line with ankle and doesn’t travel forward or inwards and keep chest up throughout movement.
  5. Push through heels to maximally utilise glutes and hamstrings.
  1. 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.
  2. Adopt a shoulder width stance.
  3. 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.
  4. 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.
  1. Position bar so it’s over the mid foot, with your feet outside shoulder width.
  2. Shift weight to heels and keep knees in line with ankle as you bend backwards at the hips.
  3. Grip bar just inside shoulder width
  4. 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?
  1. 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.
  2. Using your legs, lift the pad to fully extend knee and return to starting position and repeat.
  1. 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.
  2. Using your legs, lift the pad to fully extend knee and return to starting position and repeat.
  1. Take a large step forward and flex front knee to drop your hips so that rear knee almost touches floor.
  2. 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.
  1. 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.
  2. Control the weight slowly as you bring it back down. Ensure full stretch by completely straightening leg and repeating movement for reps.
  1. Grip bar with an neutral grip, at least one hand space wider than shoulder width and hang freely.
  2. 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.
  3. Lower yourself under control, completely straighten arms and repeat.
  1. 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
  2. Drive heels into the ground and use glutes to push the bar up.
  3. Finish with a 2 second squeeze before lowering the weight slowly.
  1. 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).
  2. Drive through heels onto the platform to extend knee, stop just before complete lockout (disengage safety bars for first rep).
  3. Bend knees to lower weight slowly, ensuring your hips don’t come off from the seat as you lower the weight.
  4. 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.
  1. Place yourself in the machine, with back pressed up against the back pad, shoulders underneath the padding and feet shoulder width.
  2. Drive through heels to standing position (and disengage safety bars for the first rep).
  3. 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.
  4. Press through heels back to starting position keeping knees in line with your feet (don’t let your knees cave in), and repeat.
  1. Have feet slightly outside hip width and toes a few degrees pointing outwards where it feels natural and comfortable.
  2. Start the squat movement like a normal squat but do this as you would move to sit down on a chair.
  3. Arch through the whole movement and keep back tight.
  4. Then right stop at the bottom in a controlled manner, then rise by pushing through your hip and gluten to raise yourself up.
  5. Remember to keep upper back tight, chest up and face forward.
  1. Place a box one step ahead in front of you.
  2. Grab a pair of dumbbells and take one step up with each leg at a time.
  3. Push through your heel and avoid knee moving infront of foot.
  4. Remember to keep back straight through the whole movement.
  1. 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
  2. Make sure to keep foot, knee, hips and shoulder in alignment.
  3. Drop the hip on the opposite side down into the bench to allow for more mobility.
  4. 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.
  1. Start by holding a dumbbell in each hand between your legs.
  2. Move your feet to outside shoulder width
  3. Engage your core and move your hips back.
  4. Shift the weight onto your heels
  5. Lower the weight as far as you comfortably can or until dumbbell touches the ground
  6. Drive through your heels keeping tension in your glutes and repeat.
  1. Place one foot in line with TRX handles, grab the handles and lean back slightly
  2. Place your weight on your heel and lower yourself to the ground, have the other leg outstretched to allow balance
  3. Use TRX straps for balance but do not rely on it to decrease resistance
  4. Lower until your glutes almost touch the ground or as much range of motion as you can utilise.
  5. Drive from your heel and through your glutes and repeat
  1. Stand with feet shoulder width apart.
  2. Grab the handles and shift your weight back onto your heels while keeping your back straight, right angle at knees.
  3. 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
  4. Jump into the air while exhaling. It is very important to keep your back straight during whole period of the exercise.
  5. Stand straight with feet apart slightly more than the width of your shoulders.
  1. 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.
  2. Adopt a shoulder width stance.
  3. 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.
  4. 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.
  1. Go on your knees and place them directly under the smith machine bar.
  2. Place the bar on your trapezius muscles (Upper back) and unhook.
  3. As you lower the weight push your hips back (Butt out) keeping constant tension in your glutes.
  4. Lower the weight until your glutes touch your heels.
  5. Drive from your glutes back to the top of the movement, squeeze glutes and repeat.
  1. Place bar on your trap muscles then unhook the smith machine bar and move forward
  2. Due to the bar holding you in place inch your feet forward.
  3. Move your hips back until all the weight is on your heels.
  4. Squat down as deep as you can while pushing through your heels and keeping constant tension on your glutes.
  5. Lower in the same motion and repeat until completion of your set.