1. Use a barbell with weight. Starting position: Flex your calves, and have a slight bend in your knees, do not hyper-extend them. Movement: Contract your calves by pushing through your toes.

    # vimeo.com/125075827 Uploaded 5 Plays 0 Comments
  2. Lay on your back with your knees bent and both feet flat on the floor. Extend one leg straight out and hold it off the ground. Tighten your core and lift your hips off the ground so that your knees, hips and shoulders are in a straight line. Hold for designated time. Lower your hips back to the ground

    # vimeo.com/125075824 Uploaded 18 Plays 0 Comments
  3. Starting Position: Place the bar across your upper back and shoulders. Avoid placing the bar too low across the back like a power lifter would. Lift the elbows up to create a “shelf” for the bar using the trap muscles. Feet should be placed wider than shoulder width (inside edge of your foot in line with the outside edge of your armpit). Your toes can be slightly turned outward. Movement: Keep your hip, knee, and ankle in line with each other (do not allow knees to buckle in or flare out). Begin by moving the hips backwards, with weight on your heels. Do not lower your hips directly over your feet. This will cause the weight to come off your heels and force the knees forward into an awkward position. With the hips back, your knees will stay over your toes in a less stressful position for the patella tendon. Make sure to keep the back arched and tight. Keep your head up and chest wide. Slowly and under control, descend until the thighs are parallel to the floor. Once at the bottom drive your hips forward through your heels, while keeping the chest wide. Avoid extending the knee without simultaneously driving the hips forward. This will put the lower back in a dangerous position. Once the bar is on path and ascending, accelerate the bar upward with a powerful leg drive. Remember to inhale while descending and exhale while ascending.

    # vimeo.com/111753545 Uploaded 5 Plays 0 Comments
  4. Find a box/bench that will create a 90* angle at the knee when the foot is on the box. Hold DB with arms extended at side. Maintain an erect body position throughout the lift. Toes should point straight ahead throughout movement. Step with one leg (near leg) onto the top of the box, placing the entire foot on the box. Push with the lead leg to move the body to a standing position. Drive your knee up above your waist, balancing on your lead leg.

    # vimeo.com/113730430 Uploaded 26 Plays 0 Comments
  5. Feet slightly wider than shoulder width. Bend the knees to a 90* angle, keeping vertical shins. Keep back of hips, shoulders and head against the wall. Place as many weighted plates on the top of your thighs. Hold for designated time.

    # vimeo.com/113714248 Uploaded 8 Plays 0 Comments

Leg Exercises

Duncan Averill Plus

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