Lower Body Power & Strength

Stand with feet shoulder-width apart, positioning the barbell across your upper back and shoulders. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body as if sitting back into a chair. Keep your knees tracking over your toes and ensure your heels remain flat on the ground. Descend until your thighs are parallel to the floor or slightly below, then drive through your heels to return to the starting position. Maintain proper posture throughout, avoiding forward leaning or rounding the back. Use the Smith machine or power rack to guide the bar's movement, providing stability and safety during the squat.

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

Stand with feet shoulder-width apart, toes slightly pointed outward. Keep your chest up and core engaged. Lower into a squat by pushing your hips back and bending your knees until your thighs are parallel to the ground. Explode upward through your heels, extending your hips and knees, and jump explosively into the air. Land softly with knees slightly bent to absorb the impact, then immediately lower back into the squat position to repeat. Maintain proper form throughout: avoid letting your knees cave inward or your chest collapse forward. Use dumbbells if desired, holding them at your sides for added resistance, but ensure proper control and technique are maintained.

Stand upright with feet hip-width apart. For standing calf raises, keep your knees straight and lift your heels off the ground by pushing through the balls of your feet. Hold briefly at the top, then slowly lower your heels back down to the starting position. When performed on a step, position the balls of your feet on the edge of the step with heels hanging off, then raise heels as high as possible and lower below the level of the step for a greater stretch. Maintain proper posture throughout, keeping your core engaged and avoiding bouncing. This exercise primarily targets the calf muscles, specifically the gastrocnemius and soleus.

Begin by positioning yourself on a glute-ham developer (GHD) machine with your thighs supported and your feet secured. Keep your body in a straight line from head to knees. Engage your core and glutes, then slowly lower your torso downward by flexing at the knees, controlling the descent. Once you reach the lowest comfortable point, use your hamstrings and glutes to raise your torso back to the starting position, maintaining a controlled movement throughout. Keep your hips extended and avoid sagging or arching your back. Focus on squeezing your hamstrings and glutes during the ascent for maximum activation.

Use a specialized machine to work the posterior chain by raising your legs from a prone position.

Stand upright with feet shoulder-width apart. Attach a resistance band around your ankles or use a hip abduction machine. Keep your core engaged and maintain an upright posture. Slowly lift one leg out to the side, keeping it straight and avoiding leaning to the opposite side. Pause briefly at the top of the movement, then slowly lower the leg back to the starting position. Focus on controlled movement and muscle engagement throughout. This exercise primarily targets the gluteus medius and minimus muscles, helping to strengthen the outer hip and improve stability.

Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core to prevent your hips from sagging or rotating. Keeping your hips stable, lift one hand off the ground and tap the opposite shoulder. Return that hand to the starting position and repeat on the other side. Maintain a steady, controlled movement throughout, focusing on core stability and minimizing torso rotation. Keep your neck neutral and gaze down at the floor.