Bitesize Blogs

Creating a community in Ballsbridge with the EXOFIT fitness studio

6 Leg based Exercises to use in your Personal Training

Anthony Murphy - Head Trainer at EXOFIT

08/12/2021

1. The Dumbbell Goblet Squat

The dumbbell goblet squat is a fantastic variation of the squat family that you can add today to your personal training sessions. Not only will this exercise target your quads like conventional barbell back squatting - but this variation will also hold a huge emphasis on your core and thoracic spine.

2. The Barbell Reverse Lunge

The barbell reverse lunge has to be one of the BEST exercises we can give a client during their personal training sessions (once they meet the experience). Bi-lateral movement exercises (both sides of the body moving at the same time during an exercise) are great and hold huge benefits to your training program but an emphasis on uni-lateral movement exercises are a must from your personal trainer (one side working at a time during an exercise). Uni-lateral movements support our body mechanics and nature of how we function (walking for example), but they also help improve imbalances in the body (if the right side is more dominant than the left side). 

3. Open Hex Trap Bar Deadlift

An open hex trap bar deadlift is a much easier way to learn a hip hinge movement. Here at EXOFIT we only use the trap bar (hex bar) deadlift as an option of deadlifting for our clients during their personal training sessions. Why? A conventional bar deadlift is a tricky movement to execute and also... it holds a lot of requirements in relation to your mobility and flexibility. Plenty of clients and exercise professionals would prefer this movement is well, but for the majority - a trap bar or rack pull is perfectly fine and will be just as effective and beneficial for targeting that lower posterior chain.

4. Kettlebell Swing

You very rarely see a new male client perform a kettlebell swing correctly or even know what the exercise is during their first personal training session. Technique on this exercise can be tricky to learn at first (common mistake being - squatting rather then swinging (hip hinge)). Not only will a kettlebell swing target the lower posterior chain (hamstring and glutes) but it is also that kind of exercise that tests your heart and lungs during your personal training sessions. 

5. Glute Drive

The glute drive machine (a.k.a as the hip thruster) is another quality and respected exercise here at EXOFIT. We constantly use this machine/exercise during our personal training sessions to help grow and build your glutes! A strong set of glutes will hold great support and assistance to your lower back. With adding single leg or staggered stance variations to this machine you will notice a huge improvement in your overall glute and lower back strength.

6. The Leg Press

The leg press is a great variation of the quad dominant family. It benefits first time trainers and exercisers targeting the quads while developing the skill of the body weight squat in the meantime. For more intermediate and advanced clients its a great way to excessively load the quads without having to put a bunch of weight on your back that your core can't manage. Adding different foot position starting points to reps and sets, the leg press will demand work from those legs!

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Anthony Murphy - Head Trainer at EXOFIT

MSc, REPs

08/12/2021

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