LOWER BODY PUSH EXERCISES – 1

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LOWER BODY PUSH: Unilateral Squats, Step-ups, Split Squats, Lunges, Hip Thrusts

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Primary Hip Extensors: Gluteus Maximus, Ad-ductor Magnus Posterior Head, Hamstrings Biceps Femoris Long Head, Semitendinosus, Semimembranosus
Primary Knee Extensors: Quadriceps

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• Muscle Anatomy – Gluteus Maximus – Medius – Minimus .  
• MRI, Motion Capture & Ground Reaction Forces Studies – Gluteus Maximus .

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SINGLE LEG (UNILATERAL) SQUATS

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• 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
  

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• Lateral Single Leg with Band Stability training – Keeley – Physio

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STEP-UPS

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• Variations of  Single Leg Squats & Step-ups – Vahva
• Forward Step-up & Step Back Down – FTW
• Forward DB Step-up & Step Back Down – Pure Gym
  

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• Backward Step-up .

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SPLIT SQUATS

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• Moment Arm & Ultrasound Studies – Split Squats with Back Foot on the Floor . 
• Front Foot Elevated Split Squat . Priority

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  Elevated Front Foot – Harden Chiro – Instagram
• Physio Split Squat – Regression – Adjusting knee angles for Patellofemoral Pain – Keeley Physio
• Front Foot Elevated- Regression – Keeley Physio
• Front Foot Elevated Split Squat with Barbell Support – Keeley Physio

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• Front Foot on Floor DB Split Squat . Thibaudeau
• Front Foot on Floor DB Split Squat . Priority

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SPLIT SQUATS – BACK FOOT ELEVATED – BULGARIANS

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• 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

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LUNGE FORWARD

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• Moment Arm Studies – Forward Lunges . 
• Glute Med Series – Lunge Variations . Kaitlyn Physio – Instagram
  1️⃣ Lateral Lunge 2️⃣ Reverse Lunge to Forward Lunge 3️⃣ Walking Lunge
  

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• Forward Lunge Push back to Standing . Thibaudeau
• Single Leg Lunge Push back to Standing . Priority
• Alternating Lunges Push back to Standing . Priority
  

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• Forward Walking Lunge Alternating legs . Thibadeau
• Forward Walking Lunge Alternating Legs . Gareth

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LATERAL LUNGES PUSH BACK to CENTER

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• 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

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LATERAL WALKING or STEP LUNGES 

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• Moment Arm Studies – Lateral Lunges . 
• Side Walking Lunge . FTW
• Side Lunge Pull in . Using a Step Box + Bands – Keeley Physio

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TRUNK EXTENSION GLUTE FOCUS

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• 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

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HIP THRUST

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• Research MRI CSA – 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
  

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• 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

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HIP EXTENSION with LEG STRAIGHT or FLEXED

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• Moment Arm Studies – Hip Extension with Leg Straight . 
• Kickback – Contreras
• Standing Low Pulley 1-Leg Hip Extension – Contreras
• Standing Band around the Knees – 3 ways – Ab-duction + Ab-duction/Extension + Extension – Contreras
  

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• Kneeling Band Donkey Kick – Contreras
• Kneeling Band Donkey Kick – improper technique spinal flexion & pelvic tilt – Contreras
• Standing Low Pulley Kickback or Swingback – Nippard

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