Use the dumbbell box squat to eliminate the stretch reflex, making the exercise more difficult and allowing you to overload your muscles with less weight.
Tag: quadriceps
Use the barbell step-up to develop balance, coordination, core strength, and unilateral lower body strength.
The lunge is a brilliant exercise, helping you to develop coordination, balance, and the unilateral (one-sided) functional strength of your lower body.
Use the barbell front box squat to strengthen your front squat strength. It's also useful if you have knee problems, as it requires less weight.
The bodyweight squat is great for learning the very basics of squat form, such as how to keep your head up and torso upright as you descend.
Targeting your quadriceps, the jump squat (aka squat jump) is a brilliant compound bodyweight exercise with which you can develop lower-body power.
Easier to set up than the barbell one-leg hip thrust, the weighted one-leg hip thrust is a unilateral isolation exercise that targets your gluteus maximus.
The twisting cable overhead press is brilliant for developing unilateral upper-body strength, as well as for improving core strength and stability.
Use the barbell one-leg hip thrust for unilateral glute and quad activation. Avoid going very heavy because it can place too much torque on your vertebrae.
The dumbbell one-leg split squat is great for improving your lunge and squat, enhancing your balance, and developing unilateral functional strength.
Work your gluteus maximus with the smith machine kneeling rear kick. Your adductor magnus and quadriceps act as synergists.
The dumbbell forward-leaning lunge emphasizes glute activation, making it suitable for people who want to avoid excessive quad development.
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