27
Jul
Good%20Morning
8.5
Excellent
Good Morning Images
Good Morning Instructions
- Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
- Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
- Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.
27
Jul
Glute%20Ham%20Raise
8.4
Excellent
Glute Ham Raise Images
Glute Ham Raise Instructions
- Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.
- Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your toes into the foot plate as you do so. Keep your upper body straight, and continue until your body is upright.
- Return to the starting position, keeping your descent under control.
27
Jul
The Wide Stance Stiff Leg Deadlift is an effective hamstring and glute exercise that emphasizes flexibility and strength. By adopting a wider stance, this variation increases the stretch and activation in the hamstrings, making it a great addition to any lower-body workout routine. It also engages the lower back and core, improving overall stability and posture.
Wide Stance Stiff Leg Video
How to Perform Wide Stance Stiff Leg Deadlifts
Wide Stance Stiff Leg Images
Step-by-Step Instructions:
- Position Your Feet: Stand with your feet wider than shoulder-width apart, toes slightly pointed outward.
- Grip the Barbell: Hold the barbell with a pronated (overhand) grip or an alternating grip, depending on your preference.
- Engage Your Core: Tighten your core muscles and keep your back straight to maintain proper alignment.
- Perform the Movement: Slowly lower the barbell by hinging at your hips. Keep your knees slightly bent and focus on feeling the stretch in your hamstrings.
- Return to Start: Engage your glutes and hamstrings to lift the barbell back to the starting position, ensuring your back stays straight throughout.
- Repeat: Perform the exercise for the desired number of repetitions with controlled movements.
Wide Stance Stiff Leg Benefits
- Enhanced Hamstring Flexibility: The wider stance increases the range of motion, improving hamstring flexibility over time.
- Improved Glute Activation: This exercise effectively targets the glutes, aiding in strength and muscle development.
- Lower Back Strength: Strengthens the lower back muscles, promoting better posture and reduced injury risk.
- Core Stability: Engaging the core during the movement helps improve overall balance and stability.
- Functional Strength: Builds strength that translates to better performance in other exercises and daily activities.
Wide Stance Stiff Leg Muscles Worked
Targeted Muscles
The Wide Stance Stiff Leg Deadlift primarily targets the hamstrings and glutes, with secondary activation of the lower back and core muscles. The adductors are also engaged due to the wide stance, providing additional benefits for hip stability and strength.
Related Exercises
27
Jul
8.8
Excellent
Groiners Images
Groiners Instructions
- Begin in a pushup position on the floor. This will be your starting position.
- Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
- Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.
26
Jul
8
Excellent
Also known as Fridge Carry.
Yoke Walk Images
Yoke Walk Instructions
- The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.
- Begin by racking the apparatus across the back of the shoulders. With your head looking forward and back arched, lift the yoke by driving through the heels.
- Begin walking as quickly as possible using short, quick steps. You may hold the side posts of the yoke to help steady it and hold it in position. Continue for the given distance as fast as possible, usually 75-100 feet.
26
Jul
8.3
Excellent
Split Jerk Images
Split Jerk Instructions
- Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.
- Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible.
- In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be moved to a split stance, one foot forward, one foot back, with the knees partially bent. Receive the bar with the arms locked out overhead.
- Return to a standing position, bringing the feet together.
26
Jul
7
Good
Smith Machine Pistol Squat Images
Smith Machine Pistol Squat Instructions
- To begin, first set the bar to a position that best matches your height. Step under it and position the bar across the back of your shoulders.
- Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.3
- Move one foot forward about 12 inches in front of the bar. Extend the other leg out in front of you, holding it off the ground. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
- Maintaining good posture, lower yourself by flexing the knee and hip, going down as far as flexibility allows.
- Pause briefly at the bottom and then return to the starting position by driving through the heel of your foot, extending the knee and hip.
26
Jul
8
Excellent
Also known as Inverted Leg Press.
Smith Machine Leg Press Images
Smith Machine Leg Press Instructions
- Position a Smith machine bar a couple feet off of the ground. Ensure that it is resting on the safeties. After loading the bar to an appropriate weight, lie underneath the bar. Place the middle of your feet on the bar, tucking your knees to your chest. This will be your starting position.
- Begin the movement by driving through your feet to move the bar upward, extending the hips and knees. Do not lock out your knees.
- At the top of the motion, pause briefly before returning to the starting position.
26
Jul
7.6
Good
Jump Squat Images
Jump Squat Instructions
-
- Start with your arms by your side, feet shoulder width apart, head up, and back straight.
- Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
- Now pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
When you touch the floor again, immediately squat down and jump again. Repeat for the recommended amount of repetitions.
26
Jul
8
Excellent
Also known as Dip Squat.
Jerk Dip Squat Images
Jerk Dip Squat Instructions
- This movement strengthens the dip portion of the jerk. Begin with the bar racked in the jerk position, with the shoulders forward to create a shelf and the bar lightly contacting the throat. The feet should be directly under the hips, with the feet turned out as is comfortable.
- Keeping the torso vertical, dip by flexing the knees, allowing them to travel forward and without moving the hips to the rear. The dip should not be excessive. Return the weight to the starting position by driving forcefully though the feet.