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LOWER BODY – PUSH EXERCISES
Primary Hip Extensors: Gluteus Maximus, Ad-ductor Magnus Posterior Head, Hamstrings Biceps Femoris Long Head, Semitendinosus, Semimembranosus
Primary Knee Extensors: Quadriceps
- Videos – Gluteus Maximus Training .
- Research Studies – Gluteus Maximus Training .
SINGLE LEG EXERCISES
1. LEG SQUATS – VERTICAL MOVEMENT
- Videos – Single Leg Squats .
- Videos – [P]Rehab – Single Leg Squats .
- EMG Studies – Single Leg Squats .
2. STEP-UPS
- Videos – Forward or Step-ups .
- Videos – Lateral or Side Step-ups .
- Videos – Backward Step-ups .
- EMG Studies – Forward Step-ups .
- EMG Studies – Lateral or Side Step-ups .
3. SPLIT SQUATS – BOTH FEET ANCHORED
- Videos – Split Squats with Back Foot on the Floor .
- Videos – [P]Rehab – Split Squats .
- Moment Arm & EMG Studies – Split Squats with Back Foot on the Floor .
Videos – Split Squats with Back Foot Elevated – Bulgarians .- EMG Studies – Split Squat with Back Foot Elevated – Bulgarians .
4. LUNGES – THE FEET MOVE
- Videos – Forward & Backward Lunges .
- Videos – [P]Rehab Forward and Backward Lunges .
- Moment Arm & EMG Studies – Forward Lunges .
Videos – Lateral Lunges – Push Back to Center . ex: Side to Side- Videos – Lateral Lunges – Lead Leg Leads – ex: Side Walking Lunges
- Videos – [P]Rehab Lateral or Side Lunges .
- Moment Arm & EMG Studies – Lateral Lunges .
5. HIP EXTENSION – STRAIGHT LEG or KNEE FLEXED
- Videos – Hip Extension Straight Leg .
- Videos – Hip Extension Knee Flexed .
- Moment Arm & EMG Studies – Hip Extension with Leg Straight .
- EMG Studies – Hip Extension with Knee Flexed .
SINGLE & DOUBLE LEG EXERCISES
1. HIP THRUST & GLUTE BRIDGE
- Videos – Hip Thrust .
- Videos – Hip Thrust Moment Arms .
- Videos – [P]Rehab – Hip Thrust & Glute Bridge .
- Moment Arm & EMG Studies – Muscles Worked .
- EMG Studies – Muscle Comparison to Other Exercises .
2. BACK (TRUNK) EXTENSION – GLUTE FOCUS
- Videos – Back (Trunk) Extension .
- Also see – Posterior Chain – Hamstrings-Glutes-Spinal Erectors – Straight Leg Exercises
3. LANDMINE EXERCISES
- Videos – Vertical Landmine Squat Variations .
- Videos – Lateral Landmine Squat Variations .
DOUBLE LEG EXERCISES
1. SQUATS
- Videos – Squats .
- Videos – Squats – Moment Arms .
- Videos – Goblet Squats .
- Videos – Straddle 2 Step Boxes .
- Videos – Bodyweight Squats .
- Moment Arm & EMG Studies – Stance Width .
- EMG Studies – Angle of the Feet or Hip External Rotation .
- Moment Arm & EMG Studies – Depth – Full vs. Parallel vs. Half vs. Quarter .
- Moment Arm & EMG Studies – Load .
- Moment Arm & EMG Studies – Front vs. Back .
- EMG Studies – Muscle Comparison vs. Other Exercises .
2. LEG PRESS
- Videos – Leg Press .
- Videos – Leg Press Rehab for Knees . Keeley Physio
- EMG Studies – Leg Press .
3. DEADLIFT
- Videos + 3 Links – Deadlifts .
- EMG Studies – Deadlifts .
- Physio – Modifying Deadlifts for Hip Pain .