LEGS – GENERAL PRINCIPLES TO OPTIMIZE EXERCISES EXECUTION
The list of general rules to optimize execution of legs exercises. This is a part of Exercise Execution Guide that comes with my training services.
keep hips, knees and ankles in a line & avoid any internal / external rotation of hips
pretend feet are in concrete (don’t let body "fall forward" or knees cave inwards)
feet shoulder-width apart unless otherwise stated
Feet parallel to each other or toes pointed slightly outwards
don't drop (imagine hamstrings pulling the body through the negative
come down until glutes are fully contracted (bottom position), then explosively "drive" up
even-weight distribution throughout / push with whole foot
don’t focus on trying to get your body up from the ground, think about pushing the ground away from you
if balance is an issue, pick a focal point to help assist
aim to contract glutes and quads throughout (especially at the bottom)
consciously rotating your pelvis helps to achieve a proper contraction
While doing plyometric exercises - land softly on the ball of your feet.
Squeeze heels either in towards each other or out, preferably out (intention)
Don't move or slide them - just create a tension! It's an amazing technique to focus on a specific muscle that you need to work on.