Use these partial range of motion, simple extensions to strengthen your VMO and build knee stability. Prevent injury. Increase performance potential. Eliminate chronic aches and pains from training. Read More
The Atlas Stones are a Strongman Training movement with great functional carry-over to real world strength. Whether you’re training to move heavy furniture, or to move human bodies on the football field, the Atlas Stones can help. Learn how to do this exercise properly from Strongman expert Nate Tuttle.
The prowler (or car/truck) push can be used for conditioning, building powerful legs, or both. Try it with less weight for maximum speed or distance. Then load that thing up and see how HEAVY you can go.
Anyone can benefit from adding goblet squats to your strength and conditioning routine, but these are especially good for beginners. If you can’t yet keep an upright torso when you back squat, try goblet squats.
I do these as part of my dynamic warm-up. You’ll strengthen your abductors and train your glutes to fire properly. That way, when you squat, your knees will turn out from the hip. You’ll get stronger and avoid injuries. In sports, you’ll also be able to cut/change directions more quickly.
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This variation of a traditional leg press exercise will strengthen your VMO, and stabilize your knees. Become injury proof!
The Vastus Medialus Oblique is a long muscle that assists with knee stability. Do you have shaky knees when you squat? Try this movement!
*VMO development is also an important part of lower body structural balance. This is one in a long series of “how to” videos to accompany my post on STRUCTURAL BALANCE – Check it out.
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Plyometric pogo jumps area great for building power and the quickness it takes to be “light on your feet”. Remember, the goal with any plyometric exercise is to minimize the time spent in contact with the ground!
Take your glutes and hamstrings out of the equation, and make your quads work overtime with this simple leg exercise.
This unilateral leg exercise is great for lower body structural balance and developing a stable base. You’ll build your VMO, stretch your hip flexors, and gain ankle mobility.
*Notice that my knee DOES travel forward over my toe, and my heel stays planted on the ground.
Championed by world famous strength coach Charles Poliquin, this step-up variation is great for developing the VMO- resulting in greater knee stability and decreased risk of injury.
Use the front squat to build powerful legs. Also, front squats are a great exercise for improving your Olympic cleans.
One of the best exercises for overall strength development. Also, when strength training for weight loss, squats will burn huge amounts of calories. You’ll build muscle, improve body composition, affect hormone levels, and more.
A basic move for building strength in your legs. You’ll also develop strength in your core and butt, plus you’ll burn huge amounts of energy for fat loss.
Deadlift is one of the best exercises for developing pure strength. Train your legs, butt, back, abs, traps, and grip in one movement.