Lower-body workout - Advanced Lower-body workout - Advanced
Centr Team
03 Oct 2021
Conventional deadlift
Target: Full-body, with a focus on hamstrings, quads, glutes, lower back, traps
Form tips:
- Take the time to set up and ensure you are balanced before each rep.
- Make sure the bar is in front of your shins, over the middle of your feet.
- When standing up, your knees and hips should work together to lift.
- Keep your core engaged and back straight.
- Focus on driving the ground away with your firmly-planted feet.
- Remember to squeeze your glutes at the top of the lift.
Dead bug
Target: Core
Form tips:
- Ensure your lower back stays glued to the floor so you don't overuse it. If you're struggling to keep it down, take a rest.
- Arms and legs should be raised and lowered simultaneously.
- To get maximum results for your core, think about lengthening your limbs as you reach out, and contracting your core as you draw them back in.
Leg Presses (medium)
Target: Glutes, quads, hamstrings, calves, core
Form tips:
- Set up with a neutral stance – feet shoulder-width apart on the middle of the platform – to distribute the load evenly.
- As you lower the weight, breathe in, keeping your back straight and core engaged to support 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.
Split bulgarian squat
Target: Glutes, quads, hamstrings, core
Form tips:
- Your rear foot should be elevated around knee height or below, to allow you to squat in a comfortable range.
- Tuck your hips in and keep your glutes engaged on your rear leg to help retain stability.
- Keep your front knee soft and aligned with your toes.
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.
Squat jumps
Target: Glutes, quads, hamstrings, core
Form tips:
- Stand with your feet shoulder-width apart.
- In the squat position, keeping your hips pushed backward will help you maintain balance and ensure the right muscles are activated when you jump.
- Aim to land softly to reduce impact on your knees.
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.
