How to do stiff-leg Romanian Deadlifts properly, with perfect form and technique! The best glute and hamstring exercise to build strong legs and hips for the squat and deadlift!
Note: This is a less challenging version of Good Mornings, and focuses more towards the deadlift than squats.
Purpose:
Teach Hip Hinge Mechanics
Build Hip Hinge Strength
Build Core Strength
Prime Movers:
Hamstring Complex (Legs)
Glutes (Hips)
How To Do Romanian Deadlifts Properly
Set-Up and deadlift (conventional) a loaded barbell to a full lockout.
From this top position, brace your core and flex your glutes hard to control your descent as you bend only at the hips, lowering the bar down your legs until it is below your knees.
Maintain only a slight bend in your legs in your knees throughout the entire movement.
As the bar goes lower than your knees, push it out in front of you slightly so that it is several inches away from your shins, to increase the tension on your hamstrings.
To finish, quickly pull the bar back into you and stand up, pushing your hips forward into a full lockout.
Get even stronger with our “How To Squat” Guide!
Everything you need to know about the King of All Exercises!
Includes a 12 Week Squat Program, Workouts, common Squat mistakes and how to fix them, and so much more in this nearly 100-page master guide!
How to front squat properly, with perfect form and technique! The best lower-body leg exercise to build bigger and stronger quads for weightlifting and squats!
Set-up the same as if you are going to do a Military Press, with the bar set in your fingers and elbows in front of you 30-45 degrees.
Your stance should be shoulder-width or closer to allow for a full-depth squat. You may point your toes out up to 30 degrees if needed to compensate for decreased mobility.
In your front squat stance, with the bar resting on your collarbones, ensure your entire body is tight as you take in a deep breath of air and press it down into your tightened abdomen, to create intra-abdominal pressure.
Grasp the floor with your toes and create an external rotation torque throughout.
Initiate the front squat by breaking at the knees, pressing them out laterally past your ankles and descending into a full-depth squat.
To ascend, keep your knees out, flex your glutes and extend your legs while maintaining a neutral spine.
Your torso should maintain a relatively vertical position throughout the lift.
How to do walking lunges properly, with perfect form and technique! The best single-leg exercise to build strong quads, glutes, and hamstrings for the squat!
Purpose:
Build Hip-Knee-Ankle Stability
Increase Leg Hypertrophy
Teach Single Leg Squatting Mechanics
Prime Movers:
Quadriceps (Legs)
Hamstring Complex (Legs)
Glutes (Hips)
How To Do Walking Lunges Properly
Standing erect, take one large step forward and plant your foot with toes straight ahead.
Grasp the floor with your lead foot and press the ball of your posterior foot back into the ground behind you.
While maintaining these two points of contact with the ground, brace your core, keep your hips square and torso vertical as you descend straight down into a lunge.
Stop just before your posterior knee touches the floor and pause briefly before ascending.
As you ascend, pull your lead heel into the ground to pull yourself up and forward while extending both knees and taking another large step forward, to repeat the movement.
If your knee goes past your toes then your step was too short or you leaned too far forward.
To increase the intensity, hold two dumbbells to your sides.
Get even stronger with our “How To Squat” Guide!
Everything you need to know about the King of All Exercises!
Includes a 12 Week Squat Program, Workouts, common Squat mistakes and how to fix them, and so much more in this nearly 100-page master guide!
How to use the leg press machine properly, with perfect form and technique! The best leg exercise for bigger and stronger quads and hamstrings!
Purpose:
Increase Leg Hypertrophy
Build Leg Strength
Improve Squatting Mechanics
Prime Movers:
Quadriceps (Legs)
Hamstrings (Legs)
Glutes (Hips)
How To Use The Leg Press Machine
Sit in a Leg Press Machine with your back flat against the back pad and place your feet shoulder-width apart on the pressing platform.
Have your feet straight or slightly turned out as if you were to do a close stance squat, such as a front squat.
Claw your feet into the pressing platform while creating an external rotation force (as is done for squatting) as you unrack the weight by straightening your legs.
Initiate the lift by bending your knees and opening your hips, just like a front squat, allowing your knees to travel outward so that they do not move in front of your toes.
Descent the weight under control until just before you feel a stretch in your back, or your hips begin to move forward off the pad.
Forcefully press into the platform while maintaining the same external rotation torque in your feet and knees until your legs are nearly locked out.
Control the weight in both directions and keep your feet and back in contact with the machine throughout the entire lift.
Note: It is imperative that your lower back and hips do not come off of the base pads. They must maintain firm contact with the seat and feel no pull in the bottom position. Your mobility will determine the depth of the lift.
Get even stronger with our “How To Squat” Guide!
Everything you need to know about the King of All Exercises!
Includes a 12 Week Squat Program, Workouts, common Squat mistakes and how to fix them. And so much more in this nearly 100-page master guide!
Get even stronger with our “How To Squat” Guide!
