LOWER BODY PUSH EXERCISES – 1


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


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



SINGLE LEG (UNILATERAL) SQUATS

Note: the following videos are called Step-ups but the lead leg is anchored so there is no stepping motion


STEP-UPS


SPLIT SQUATS



SPLIT SQUATS – BACK FOOT ELEVATED – BULGARIANS


LUNGE FORWARD


LATERAL LUNGES PUSH BACK to CENTER


LATERAL WALKING or STEP LUNGES 


TRUNK EXTENSION GLUTE FOCUS


HIP THRUST


HIP EXTENSION with LEG STRAIGHT or FLEXED


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