Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.

Learn how to test your fitness HERE.

See more Gym Exercises HERE

See more Strength Exercises HERE 

See more on our Fitness and Wellness courses HERE. 

Goblet Squats are a perfect way to develop squat technique. Learn how to perform this popular thigh and glute exercise with the team at Fitness Institute.

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.

Learn how to test your fitness HERE.

See more Gym Exercises HERE

See more Strength Exercises HERE 

See more on our Fitness and Wellness courses HERE. 

Lunges are an excellent way to correct imbalances in leg strength and mix up an over reliance of squats in a training program.

This popular training movement, not only works the hamstrings, glutes, thighs and calves, it requires balance, core strength and stability to perform as well.

Learn how to do a stationary, forward, backward and walking lunge with the team at Fitness Institute!

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.

Learn how to test your fitness HERE.

See more Gym Exercises HERE

See more Strength Exercises HERE 

See more on our Fitness and Wellness courses HERE.

If you hold the view that knees shouldn’t go past the toes doing squats – check out this youtube clip and see if you still feel the same after watching….

Good Mornings are another exercise that can get a bad rap, but if this movement is done correctly, it’s a great warm-up for deadlifts and other strength exercises.

Start in a back squat position with a wide grip and be sure to begin with a good lumbar arch.

Before you bend forward, you can bend your knees slightly. If your back bends forward, you have gone too far. Maintain your lumbar arch and go to the point you can keep your back straight while getting a good stretch in your hamstrings.

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.

Learn how to test your fitness HERE.

See more Gym Exercises HERE

See more Strength Exercises HERE 

See more on our Fitness and Wellness courses HERE.

Air Squats are the foundation exercise for a great many other movements, especially when it comes to performing compound movements such as cleans and snatches. Needless to say, Air squats are one of the most important exercises to master when it comes to sport conditioning.

Start by being as upright as possible with feet shoulder-width apart.

Keep the weight on your heels as you go back by moving your butt or hips back first. Try to keep shins and back (torso) as vertical as possible.

Place hands out in front as you descend for counterbalance and press through heels to prevent knees from coming in.

As you rise, bring hands back to your side.

Ideally, you should be able to get your hip crease lower than the top of your knee.

If you cannot reach this depth, there may be a reason preventing this, such as:

• An injury (recovering ACL, PCL, MCL, meniscus, etc)
• Tight muscles (Hip flexors, angle flexors and extensors, hamstrings, lower back)
• Your structural anatomy

Tips for improving and correcting form:

If you have an excess lean forward, you may want to use a counterbalance such as holding a kettlebell to help to keep the core engaged and stay as upright as possible.

You can also use your hands to creep down and up a vertical pole to help maintain a vertical back position while keeping feet flat on the floor and shins vertical.

More tips courtesy of Dean Bodle:

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.

See more Gym Exercises HERE

See more Strength Exercises HERE 

See more of our Health & Wellness courses HERE. 

Bent over rows are gaining popularity in gyms from normal strength workouts to group fitness classes.

For this demo you will see I am using a pronated grip with hands over the bar. If you can use hook grip with thumb underneath fingers, then even better!

I have my knees slightly bent and have hinged from the hips over. Note that my neck and head remain neutral throughout this entire movement. I have chosen to go to the depth of my knees. You can go lower than this if you feel comfortable.

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.

Learn how to test your fitness HERE.

See more Gym Exercises HERE

See more Strength Exercises HERE 

See more on our Fitness and Wellness courses HERE.