Calf Raises
These are best carried out on a step or ledge rather than the floor so the muscles can be worked through their full range. Calf Raises 1. Stand on a [...]
Glute Bridge
Glute Bridge 1. Lay on your back with both knees bent and feet flat on the floor shoulder width apart. Rest your arms on the floor by your side, palms [...]
Hamstring Curl
These exercises will help isolate your hamstrings to safely strengthen the area evenly between each leg. Lying Hamstring Curl This exercise can be carried out using a lying (or standing) [...]
Single Leg Step Up
This exercise is just like walking up the stairs, but you can make it harder with extra weight and a higher step! Single Leg Step Up 1. Stand with a [...]
Bulgarian Split Squat
This exercise is a more static version of the lunge exercise, but elevating the back leg requires more balance and core stability, also making the standing leg work harder. [...]
Lunges
Lunges are a great exercise to control weight in a multiple directions working balance, power and coordination. Body Weight Lunge 1. Stand tall with the feet shoulder width apart. 2. [...]
Deadlift
Deadlifts are a functional exercise that allows development of total body strength and improves posture and whole body stability. They can be slightly daunting to a new lifter, but it [...]
Squats
A basic and functional body weight movement that can be adapted in multiple ways to add total body mass. Basic start position: Feet should be shoulder width apart, toes pointing [...]
1 Leg Bridging; Unilateral Gluteal Muscles & Hamstrings
Method: Lying on your back. Place one foot on a box. Flatten the spine and engage your core muscles, and slowly curl the bottom up from the floor and [...]
Bridging; Gluteal Muscles & Hamstrings
Method: Lying on your back. Bend knees with feet together or shoulder width apart and feet resting on a box. Flatten the spine and slowly curl the bottom up [...]
Hip Abduction
Method Lying on your side, support your head with your hand and place the opposite hand in front of your ribs. Trying to keep the body and legs in [...]
Knee Terminal Extension Stretch & Isometric Static Quadriceps Exercise
Method: 1. Lying on your back with a towel rolled under your heel. Gently press the knee straight down into the bed, feeling the stretch at the back of [...]
Inner Range Quadriceps Knee Extension Exercise
Method: Lying on your back with a towel rolled under your knee. Gently press the knee straight down into the towel as you raise the foot. Squeeze the thigh [...]