Lower Body Power & Tendon Support

The Safety Squat Bar Back Squat is a variation of the traditional back squat that utilizes a specialized barbell with padding and handles designed to reduce shoulder and wrist strain. To perform this exercise, position the safety squat bar across your upper back, gripping the handles with a comfortable grip. Keep your feet shoulder-width apart, engage your core, and initiate the movement by hinging at the hips and bending the knees to lower your hips toward the floor, maintaining a neutral spine. Keep your chest up and knees tracking over your toes throughout the descent. Push through your heels to return to the starting position, fully extending your hips and knees. Proper form cues include keeping the chest upright, avoiding excessive forward lean, and maintaining a controlled tempo. This exercise primarily targets the quadriceps, glutes, and hamstrings, with additional engagement of the core for stability.

Focus on hamstring engagement by lowering the barbell with a slight knee bend while keeping the back straight.

Sit on the leg press machine and push the platform with your legs to extend your knees.

Begin by standing upright with feet hip-width apart. Step forward with your right foot, lowering your hips until both knees are bent at about 90 degrees. Keep your torso upright and your front knee aligned over your ankle. Push through the heel of your front foot to stand up and bring your back foot forward into the next lunge position, stepping ahead into a new lunge. Continue alternating legs in a walking motion, maintaining proper form throughout. Keep your core engaged, shoulders back, and avoid letting your front knee go past your toes.

Stand upright with feet hip-width apart, ensuring balance. For standing calf raises, lift your heels off the ground by pushing through the balls of your feet, engaging your calf muscles, then slowly lower back down. For seated calf raises, sit on a bench or chair with feet flat on the ground, place weight on your knees if desired, then raise your heels by pushing through the balls of your feet, and lower back down slowly. Keep your knees slightly bent or straight depending on variation. Maintain a controlled movement, avoid bouncing, and focus on squeezing the calf muscles at the top of the movement.

To perform the hip abduction machine exercise, sit on the machine with your back against the padded support. Adjust the seat height and backrest to ensure comfort and proper alignment. Place your legs inside the padded levers, ensuring that your knees are aligned with the pivot point of the machine. Grip the handles or the sides of the seat for stability. Begin the movement by pushing your legs outward against the resistance, focusing on squeezing your glutes and outer thighs. Keep your feet flexed and avoid arching your back. Slowly return to the starting position while maintaining control. Repeat for the desired number of repetitions.

To perform reverse hyperextensions, lie face down on a hyperextension bench with your hips positioned at the edge. Secure your legs under the pads or supports. Keep your arms crossed over your chest or behind your head. Engage your glutes and lower back muscles to lift your legs and hips upward, extending your hips and legs behind you in a controlled manner. Avoid using momentum; focus on muscle engagement. Slowly lower your legs back to the starting position, maintaining control throughout. Keep your neck in a neutral position and avoid overarching your lower back during the movement.

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.