Swiss Ball Plank Leg Lift
Swiss Ball Plank Leg Lift targets your core and upper body, emphasizing the triceps, chest, and shoulders. The leg lift component of the movement improves stability throughout the glutes and hamstrings.
INTERMEDIATE
Barbell Squat With Heels Raised
Barbell Squat with Heels Raised is a variation of the standard squat. It activates the muscle fibers of your quads because it increases the range of motion at the knee while decreasing the range of motion at the hip. It is a great alternative for those who find it difficult to perform standard squats due to low hip flexibility.
Demonstration Video
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Target Muscles
Instructions
- Place the barbell on your upper back with an overhand grip. Squeeze your shoulder blades and tighten your abdominal muscles to keep your core stable. Stand with your feet shoulder-width apart and place your heels on a pair of five-pound weight plates on the floor.
- Bend your knees and sit in a squat position with your hips down. At the bottom, the knees should be at a 90-degree angle, and the thighs should be parallel to the floor. Keep an upright position. Hold for a second at the bottom point, then come up abruptly to the starting position, pushing through with your heels.
Tips
- Keep your shins vertical throughout the movement.
- Don't let your knees fall inward.
- Don't let your chest fall forward.
Alternative Exercises
Barbell Split Squat
Barbell Split Squat is a popular unilateral lower body movement used by strength, power, and fitness athletes to increase muscle mass, strength, and injury resilience. However, it increases the strength in the muscles of the legs, including the quads, hams...
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