Lower-body workout - Advanced Lower-body workout - Advanced
Centr Team
12 Aug 2021
Sumo deadlift
Target: Glutes, quads, back
Form tips:
- Engage your core, keep your back straight and think about pushing the floor away as you lift up.
- Focus using your quads to drive your knees out, to stop them from caving in.
- As you stand up, your knees and hips should work together to lift.
- Squeeze your glutes as you rise up.
- If you're a beginner, close your fists around the bar to ensure it doesn't slip.
Plank on elbows
Target: Core
Form tips:
- Set up with your elbows directly under your shoulders.
- To maximize your core activation, tuck in your butt and squeeze your glutes.
Leg presses (high)
Target: Glutes, hamstrings
Form tips:
- Maintain a neutral spine and strong, activated core.
- Ensure your butt stays firmly planted as you lower the weight to prevent straining your lower back.
Calf press
Target: Calves
Form tips:
- As a small muscle group, it's important you don't overload your calves – start with a lighter weight.
- Aim to raise and lower to full height and depth, as much as your ankles will allow.
Standing in place lunges
Target: Quads, glutes, hamstrings
Form tips:
- Keep your core engaged and stable.
- Your knees should always point in the same direction as your toes to keep them from caving in.
- Control your lunges and don't rush through the movement – balance is key.
Glute bridge
Target: Glutes, hamstrings, core
Form tips:
- Initiate the movement by tucking in your hips and peeling your spine off the floor starting from your butt.
- Squeeze your glutes together as you lift up.
Barbell clean into front squat
Target: Back, lats, glutes, quads, hamstrings, core
Form tips:
- Set up with your feet shoulder-width apart, and take your time to position the bar correctly before each rep.
- A clean is when you pull the bar from the floor up to rack position in a single move. Only lift a weight you can safely clean.
- Ensure you rack the bar on your shoulders – not your windpipe.
- As you squat down, keep your knees in line with your toes to avoid caving in.
- Maintain a neutral spine thoughout.
Seated calf raises
Target: Calves
Form tips:
- The seated position puts the focus on your lower calf muscle (soleus), so don't overload the weight.
- Keep your torso upright and straight, with core and glutes engaged.
- Aim to raise and lower your calves to full height and depth, as much as your ankles will allow.
