Worldwide Training: Lower Body Exercises

Back Squat: Place barbell on your back keeping good posture, chest and eyes up with shoulder blades pinched together. Feet should be slightly wider than shoulder width and your toes should be slightly externally rotated, hands should be outside our shoulders. Keeping good posture push your hips back and squat until you thighs are parallel with the ground, return to standing position.

Front Squat: Holding the barbell shoulder width apart push your elbow forward so that the bar is sitting on your chest and your elbows are straight out in front of you. Feet should be slightly wider than shoulder width and your toes should be slightly externally rotated. Keeping good posture push your hips back and squat until you thighs are parallel with the ground, return to standing position.

DB Goblet Squat: Holding one DB by the top with your elbows high like in front squat.

DB Front Squat: Holding a dumbbell on each shoulder with elbows high like front squat.

Split Squat: Can be done with various implements and modifications but the general form should always be the same. Place feet in a lunge position, keeping good posture, chest and eyes up with shoulder blades pinched together. From there drop the back knee down until you just about reach the floor then extend back tall. Your feet should be long enough apart so that when you drop down both knees make 90 degree angles, most of the pressure should be in the heel of the front foot.

DB Split Squat: Hold dumbbell at your side with arms extended

Barbell Split Squat: Hold barbell on your back as with Back Squat

Front Split Squat: Hold barbell on your chest as with Front Squat

Low Cable Split Squat: On a cable stack hold a single handle in the side with the leg back

SA Split Squat: Hold one dumbbell on the back leg side

SA OH Split Squat: Hold one dumbbell over head with arm locked out on the side with the leg back

Bulgarian Split Squat: (or Split Squat Rear Foot Elevated): Same as above but place the back leg on an elevated surface, bench or plyo box

Lunge (use pictures above for visual): Can be done with the same implement variations as split squat. Start in a standing position, step one foot out front and drop into a split squat position, most of the pressure should be in the heel of the front foot, and then explode back to a standing position.

Reverse Lunge (use pictures above for visual): Same as Lunge but now step back into split squat position.

Lateral Squat: Can be done with a bar on back or with one or two dumbbells. Start with feet wide, standing tall and holding good posture. Both feet should stay flat and facing straight ahead throughout the whole movement. Laterally sit to one side keeping the opposite leg straight.

Lateral Lunge (use pictures above for visual): Same as lateral squat except now dynamically step out into the position and explode back to a standing position.

Deadlift: Start with feet under hips and toes straight ahead with barbell at your shins. Grab the barbell with your hands directly outside of your shins, your hips low and good posture in your upper body. Stand up leading with your chest and finishing with your hips, keep good posture throughout the whole movement, your upper body should not move.

Sumo Deadlift: Start with your feet wider than your hips grab the barbell between your legs so your arms are straight down from your shoulder and your knees are outside your elbows. With your hips low and good posture in your upper body stand up leading with your chest and finishing with your hips. Keep good posture throughout the whole movement, your upper body should not move.

Single Leg Squats: Start standing on one leg with your hands straight up in front of your eyes for counter balance. Movement starts by shifting your hips back and squatting. Your knee should stay behind your toes and should track directly over your foot.

SL Squat to Bench: Squat down to a bench and either get a quick touch or bottom out and give yourself a little boost to get up.

SL Squat off Box: Squat down as low as you can keeping good form and good posture.

DB Step-Ups: Start by standing in front a plyo box or bench, holding a dumbbell in each hand with good posture. From there step-up in a controlled manner keeping good body position.