UNILATERAL EXERCISES & HIP THRUSTS
Primary Hip Extensors: Gluteus Maximus, Ad-ductor Magnus Posterior Head, Hamstrings Biceps Femoris Long Head, Semitendinosus, Semimembranosus
Primary Knee Extensors: Quadriceps
- Muscle Anatomy – Gluteus Maximus – Medius – Minimus .
SINGLE LEG (UNILATERAL) SQUATS
- Sit to Stand Squat Progression – Harden Chiro – Instagram
- Sit to Stand Progressions – Keeley Physio (1) Stagger Stance (2) 1-Leg Eccentrics: holding rack (3) 1-Leg Eccentrics: staggered foot lightly touching floor
- Slide Single Leg Squat – Slider on opposite foot keeps your weight on working leg – Keeley Physio
- Low Box Single Leg Squat – non-loaded leg to the side – Keeley Physio
Note: the following videos are called Step-ups but the lead leg is anchored so there is no stepping motion
- Single Leg Squat – eliminating back foot push off – Harden Chiro – Instagram
- Single Leg Squat starting and finishing from a Lunge position – Keeley Physio
- Single Leg Squat – Front Foot Anchored on Box – Priority
- Single Leg Squat – Side Foot Anchored on Box – Priority
- Lateral Single Leg with Band Stability training – Keeley – Physio
STEP-UPS
- Variations of Single Leg Squats & Step-ups – Vahva
- Forward Step-up & Step Back Down – FTW
- Forward DB Step-up & Step Back Down – Pure Gym
- Reverse Lunge to Step-up – Strong Athlete
- Backward Step-up .
SPLIT SQUATS
- Physio Split Squat – Regression – Adjusting knee angles for Patellofemoral Pain – Keeley Physio
- Front Foot on Floor DB Split Squat . Thibaudeau
- Front Foot on Floor DB Split Squat . Priority
SPLIT SQUATS – FRONT FOOT ELEVATED
- Front Foot Elevated – Harden Chiro – Instagram
- Front Foot Elevated Split Squat . Priority
- Front Foot Elevated- Regression – Keeley Physio
- Front Foot Elevated Split Squat with Barbell Support – Keeley Physio
SPLIT SQUATS – BACK FOOT ELEVATED – BULGARIANS
- Options for Rear Foot – Contreras
- Rear Foot Elevated Split Squat . Focus on Quads or Glutes – Contreras
- Rear Foot Elevated Split Squat . Foot on Platform – Thibaudeau
- Rear Foot Elevated Split Squat . Foot on Padded Olympic Bar in Rack – T-Nation
LUNGE FORWARD
- Glute Med Series – Lunge Variations . Kaitlyn Physio – Instagram
1️⃣ Lateral Lunge 2️⃣ Reverse Lunge to Forward Lunge 3️⃣ Walking Lunge - Forward Lunge Push back to Standing . Thibaudeau
- Single Leg Lunge Push back to Standing . Priority
- Alternating Lunges Push back to Standing . Priority
- Forward Walking Lunge Alternating legs . Thibadeau
- Forward Walking Lunge Alternating Legs . Gareth
LATERAL LUNGES PUSH BACK to CENTER
- Glute Med Series – Lunge Variations . Kaitlyn Physio – Instagram
1️⃣ Lateral Lunge 2️⃣ Reverse Lunge to Forward Lunge 3️⃣ Walking Lunges - Side Lunge Push Back to Center .
- Side Walking Lunge Switching Legs – Push Back to Center . Switching sides after each lunge – FTW
LATERAL WALKING or STEP LUNGES
- Side Walking Lunge . FTW
- Side Lunge Pull in . Using a Step Box + Bands – Keeley Physio
TRUNK EXTENSION GLUTE FOCUS
- 45º Back Extension – Rounded Back Glute Focus – Contreras
- 45° Back Extension – Rounded Back Glute Focus – Contreras
- Also see – Posterior Chain – Hamstrings-Glutes-Spinal Erectors – Straight Leg Exercises
HIP THRUST
- Moment Arms for Squats & Hip Thrusts – Andrew Vigotsky
- Hip Thrusts – Harden Chiro
- Glute Bridge & Hip Thrust Instruction – Keeley Physio
- Glute Bridge with Band – Keeley Physio
- The Extra Pop – Contreras
- Single Leg – Use the Hinge Method not the Scoop Method – Contreras
- Knee Banded – Upper body on bench; Feet on bar in rack – Contreras
HIP EXTENSION with LEG STRAIGHT or FLEXED
- Kickback – Contreras
- Standing Low Pulley 1-Leg Hip Extension – Contreras
- Standing Band around the Knees – 3 ways – Ab-duction + Ab-duction/Extension + Extension – Contreras
- Kneeling Band Donkey Kick – Contreras
- Kneeling Band Donkey Kick – improper technique spinal flexion & pelvic tilt – Contreras
- Standing Low Pulley Kickback or Swingback – Nippard