LOWER BODY PUSH EXERCISES

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• Research Articles are informative and fun to read. However, they can have varied results so learn what works best for you. 
• Click on Images to Enlarge

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LOWER BODY – PUSH EXERCISES

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Primary Hip Extensors: Gluteus Maximus, Ad-ductor Magnus Posterior Head, Hamstrings Biceps Femoris Long Head, Semitendinosus, Semimembranosus
Primary Knee Extensors: Quadriceps

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• Videos – Gluteus Maximus Training .
• Muscle Anatomy – Gluteus Maximus – Medius – Minimus .  
  • Research Studies – Gluteus Maximus Training .  

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SINGLE LEG EXERCISES 

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1. LEG SQUATS – VERTICAL MOVEMENT

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• Videos – Single Leg Squats .    
• Videos – [P]Rehab – Single Leg Squats .  
  • EMG Studies – Single Leg Squats . 

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2. STEP-UPS

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• Videos – Forward or Step-ups .    
• Videos – Lateral or Side Step-ups .   
• Videos – Backward Step-ups .
  • EMG Studies – Forward Step-ups .
  • EMG Studies – Lateral or Side Step-ups .

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3. SPLIT SQUATS – BOTH FEET ANCHORED

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• Videos – Split Squats with Back Foot on the Floor .
• Videos – [P]Rehab – Split Squats .   
  • Moment Arm & EMG Studies – Split Squats with Back Foot on the Floor . 

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  Videos – Split Squats with Back Foot Elevated – Bulgarians .
  • EMG Studies – Split Squat with Back Foot Elevated – Bulgarians . 

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4. LUNGES – THE FEET MOVE

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• Videos – Forward & Backward Lunges .   
• Videos – [P]Rehab Forward and Backward Lunges .
  • Moment Arm & EMG Studies – Forward Lunges . 

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  Videos – Lateral Lunges – Push Back to Center . ex: Side to Side  
• Videos – Lateral Lunges – Lead Leg Leads – ex: Side Walking Lunges
• Videos – [P]Rehab Lateral or Side Lunges .
  • Moment Arm & EMG Studies – Lateral Lunges . 

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5. HIP EXTENSION – STRAIGHT LEG or KNEE FLEXED

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• Videos – Hip Extension Straight Leg . 
• Videos – Hip Extension Knee Flexed .     
  • Moment Arm & EMG Studies – Hip Extension with Leg Straight . 
  • EMG Studies – Hip Extension with Knee Flexed . 

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SINGLE & DOUBLE LEG EXERCISES

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1. HIP THRUST & GLUTE BRIDGE

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• Videos – Hip Thrust .
  • Videos – Hip Thrust Moment Arms .
  • Videos – [P]Rehab – Hip Thrust & Glute Bridge .   
  • Moment Arm & EMG Studies – Muscles Worked . 
  • EMG Studies – Muscle Comparison to Other Exercises . 

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2. BACK (TRUNK) EXTENSION – GLUTE FOCUS

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• Videos – Back (Trunk) Extension .    
  • Also see – Posterior Chain – Hamstrings-Glutes-Spinal Erectors – Straight Leg Exercises

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3. LANDMINE EXERCISES

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• Videos – Vertical Landmine Squat Variations . 
• Videos – Lateral Landmine Squat Variations .  

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DOUBLE LEG EXERCISES

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1. SQUATS 

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• Videos – Squats .
  • Videos – Squats – Moment Arms .  
• Videos – Goblet Squats .    
• Videos – Straddle 2 Step Boxes .
• Videos – Bodyweight Squats .  
  • Moment Arm & EMG Studies – Stance Width . 
  • EMG Studies – Angle of the Feet or Hip External Rotation .
  • Moment Arm & EMG Studies – Depth – Full vs. Parallel vs. Half vs. Quarter . 
  • Moment Arm & EMG Studies – Load .
  • Moment Arm & EMG Studies – Front vs. Back .
  • EMG Studies – Muscle Comparison vs. Other Exercises . 

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2.  LEG PRESS

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• Videos – Leg Press .
• Videos – Leg Press Rehab for Knees . Keeley Physio   
  • EMG Studies – Leg Press .

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3. DEADLIFT

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• Videos + 3 Links – Deadlifts .
  • EMG Studies – Deadlifts . 
  • Physio – Modifying Deadlifts for Hip Pain . 

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