Βιβλιοθήκη Ασκήσεων

Reverse Lunge trains the lower body through knee and/or hip dominant patterns. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Dumbbells or barbell.

Romanian Deadlift (Dumbbell) trains the lower body through knee and/or hip dominant patterns. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Dumbbells.

Seated Calf Raise trains the lower body through knee and/or hip dominant patterns. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Seated calf raise machine.

Seated Leg Curl trains the lower body through knee and/or hip dominant patterns. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Seated leg curl machine.

Single-Leg Calf Raise trains the lower body through knee and/or hip dominant patterns. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Bodyweight or dumbbell.

Single-Leg Hip Thrust trains the lower body through knee and/or hip dominant patterns. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Bench, optional weight.

Sissy Squat trains the lower body through knee and/or hip dominant patterns. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Sissy squat bench or bodyweight.

Smith Machine Calf Raise trains the lower body through knee and/or hip dominant patterns. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Smith machine.

Smith Machine Squat trains the lower body through knee and/or hip dominant patterns. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Smith machine.

Standing Calf Raise (Machine) trains the lower body through knee and/or hip dominant patterns. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Standing calf raise machine.

Standing Leg Curl trains the lower body through knee and/or hip dominant patterns. Form cues: control the tempo, keep tension on the target muscle, and avoid swinging or using momentum. Equipment required: Standing leg curl machine.

Step-Down trains the lower body through knee and/or hip dominant patterns. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Box/bench, optional dumbbells.

Step-Up trains the lower body through knee and/or hip dominant patterns. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Box/bench, dumbbells.

Stiff-Leg Deadlift trains the lower body through knee and/or hip dominant patterns. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Barbell.

Walking Lunge trains the lower body through knee and/or hip dominant patterns. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Dumbbells or barbell.

Zercher Squat trains the lower body through knee and/or hip dominant patterns. Form cues: brace your core, control the eccentric, keep a neutral spine, and move through a full range of motion. Equipment required: Barbell, squat rack.