Beginner

  • Back squat

    The back squat is the cornerstone of lower body training. Because the back squat is a basic exercise, proper technique is very important.

  • Split squat

    The split squat is a beginner exercise to develop single-leg strength.

  • Bulgarian split squat

    The Bulgarian split squat is a beginner exercise to develop single-leg strength. Compared to the split squat, there is only one stable point of support. This makes it harder to perform the exercise in good balance.

  • Step-up

    The step-up is a good beginner exercise to start with single-leg dominant training.

  • Step-over

    The step-over is a progression of the step-up. It is a beginner exercise to develop single-leg strength and stability. The athlete descends on the other side of the box. Even with a low box the step-off at the other side emphasizes knee extension. Descend in a controlled manner. Do not perform the exercise with a box that is too high, making a controlled step-off impossible.
     

  • Lateral step-up

    The lateral step-up is a beginner exercise to develop single-leg strength and stability. Compared to the step-up, the lateral step-up puts more emphasis on the inner thigh muscles.

  • Lateral squat

    The lateral squat is beginner level exercise to develop single-leg strength that targets the inner thigh muscles.

  • Lunge

    The lunge is a beginner single-leg exercise that teaches the athlete to decelerate movements.

  • Lunge & push

    To accentuate the deceleration component, push the medicine ball forward while lunging. This exercise is called the lunge & push. As a variation you can push the medicine ball in any direction. This lower body exercise is suitable for all fitness levels.

  • Walking lunge

    A variant of the lunge with a more accelerative character, mimicking the muscle actions of acceleration during a sprint, is the walking lunge. The walking lunge is suitable for all exercises.