Reposted with permission from Matthew Ibrahim's instagram https://www.instagram.com/matthewibrahim_/
🎯4 “minimalist” exercises to improve lower body strength and resilience.
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reposted with permission from ✊🏼Collaboration: @thefitnessmaverick + @matthewibrahim_
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Knee Focus:
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1. Deadstop Skater Squats – Skater Squats build single leg strength and stability. Structurally they suit many better than trying to perform single-leg squats using the “Pistol” technique. Try with bodyweight alone, although a light weight held in front acts as counterbalance and allows more depth.
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2. DB Split Squat w/ 5s Ecc – Load this one up as heavy as you can tolerate knowing that the 5-second eccentric (lowering) phase is going to be a good challenge for your knee strength and durability. The added full leg pump is just a nice bonus.
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Hip Focus:
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1. Double-Banded Pull-Throughs - Since load remains close to your hips this Pull-Through technique allows for a back-friendly way to get some activation through your glutes and hamstrings. Double-banding is a more comfortable way to achieve this than holding just one high resistance band. Pull-Throughs are also good for improving hinge technique.
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2. KB 1-Leg RDL - Building a strong and functional pair of glutes is never a bad idea for long-term health. This exercise is a surefire way to strengthen your glutes and hip muscles, and it’s also one of the toughest challenges to your single leg stability.
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