Stability ball wall squat
Benefits: Strengthen your glutes, hamstrings, and quads while building stability through your hips and core. Perform back-to-back reps, or hold each rep as long as possible. Stand with your feet hip-width apart and a stability ball between the middle of your back and a wall. Your feet should be slightly in front of your body. This […]
Read MoreStability ball hamstring curl
Benefits: Strengthen your hamstrings and glutes with this seemingly simple move, while also engaging your core. Lie with your back flat on the floor with the back of your calves on top of a stability ball and your legs straight. Brace your core and squeeze your glutes to raise your hips off of the floor so […]
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Βαθύ κάθισμα – Squat
Είδος άσκησης: Αναερόβια, δυναμική, πολυαρθρική Κύρια μυική ομάδα: Τετρακέφαλος μηριαίος, μείζων γλουτιαίος Δευτερεύουσα: Δικέφαλος μηριαίος, περοναίος, υποκνημίδιος Εξοπλισμός: Ελεύθερα βάρη, μπάρα Επίπεδο δυσκολίας: Δύσκολο Στηρίξτε μια μπάρα στον ορθοστάτη σε ύψος λίγο παραπάνω από το ύψος της κλείδας. Σκύψτε και φέρτε τον εαυτό σας κάτω από την μπάρα ακουμπώντας την με το κάτω μέρος του αυχένα και τους ώμους. Πιάστε […]
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Dumbbell deadlift
Exercise details Target muscle: Gluteus Maximus Synergists: Erector Spinae, Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus), Adductor Magnus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Soleus Mechanics: Compound Force: Pull Starting position Position a pair of dumbbells horizontally in front of your feet. Squat and grasp the dumbbells using a pronated (overhand) grip. Raise your […]
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Zercher squat
Exercise details Target muscles: Quadriceps (Vastus Lateralis, Vastus Intermedius, Vastus Medialis, Rectus Femoris) Synergists: Gluteus Maximus, Adductor Magnus, Soleus Mechanics: Compound Force: Push Starting position Place a barbell on a waist-high rack and load it. Keeping your elbows tucked in to your sides, scoop the barbell up with the crooks of your elbows, pull it […]
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Barbell front squat
Exercise details Target muscle: Quadriceps (Vastus Lateralis, Vastus Intermedius, Vastus Medialis, Rectus Femoris) Synergists: Gluteus Maximus, Adductor Magnus, Soleus Dynamic stabilizers: Hamstrings, Gastrocnemius Important stabilizers (not highlighted): Erector Spinae, Rectus Abdominis, Obliques, Anterior and Lateral Deltoid, Clavicular (Upper) Pectoralis Major, Levator Scapulae Mechanics: Compound Force: Push Starting position Load a barbell on a rack at […]
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Barbell Bulgarian split squat
Exercise details Target muscles: Gluteus Maximus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius) Synergists: Adductor Magnus, Soleus Dynamic stabilizers (not highlighted): Hamstrings, Gastrocnemius Mechanics: Compound Force: Push Starting position Place a barbell on the back of your shoulders and grasp it firmly at both sides. Stand with your back facing the side of […]
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Dumbbell one-leg split squat
Exercise details Target muscles: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris) Synergists: Gluteus Maximus, Adductor Magnus, Soleus Dynamic stabilizers: Hamstrings, Gastrocnemius Mechanics: Compound Force: Push Starting position Grasp a pair of dumbbells and hold them by your sides. Stand with your back facing the side of a bench, leaving a few feet of […]
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