Hybrid focus leg exercises

Some leg exercises can not be classified as knee or hip dominant. The hybrid focus leg exercises equally address the muscles around the knee and hip joint.

Most hybrid focus leg exercises are performed with an increased forward inclination of the trunk at mid-point to enhance the activity of the hip and low back extensor muscles.

The hybrid focus leg exercises are all single-leg versions. In single-leg exercises the weight being lifted is reduced so shear forces on the lumbar intervertebral discs, due to the increased forward trunk lean, are minimized.

  • Single-leg squat & reach

    The single-leg squat & reach is a beginner exercise to develop single-leg strength and balance. This exercise targets the quads, hamstrings, glutes and back extensor muscles.

  • Single-leg squat & reach around the clock

    The single-leg squat & reach around the clock is a multi-planar exercise that targets the quads, hamstrings, glutes and back extensor muscles. It is suitable for intermediate and advanced fitness levels.

  • Single-leg diagonal lift

    The single-leg diagonal lift is an intermediate level exercise that targets the quads, hamstrings, glutes and back extensor muscles. This is a great exercise to develop multi-planar single-leg strength and balance.

  • Bulgarian split deadlift

    The Bulgarian split deadlift is an excellent exercise, suitable for all fitness levels, to develop single-leg strength and balance. This exercise looks identical to the Bulgarian split squat, but the hip and back extensors are a lot more engaged when performing the Bulgarian split deadlift.

  • Single-leg co-contraction squat

    The single-leg co-contraction squat emphasizes the co-contraction between the hamstrings and quadriceps. This is an excellent exercise to develop knee stability and prevent knee injuries. It is suitable for all fitness levels.

  • Slide-board lateral slide

    The slide-board lateral slide is an excellent exercise to strengthen the muscles at the outside of the hip, the quads, hamstrings and back extensors. It is suitable for all fitness levels.

  • Single-leg squat & pause

    The single-leg squat & pause is an intermediate level exercise to develop single-leg strength and balance. This exercise targets the quads, hamstrings, glutes and back extensor muscles.