Lower Body

Site:	Fingal Sports Office
Course:	Exercise Library
Book:	Lower Body

Printed by:	Guest user
Date:	Sunday, 18 October 2026, 1:31 AM

Bunny Hop

Coaching Points

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Carry

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Chair Step Up

Coaching Points

Stand tall, feet shoulder width apart.
Step up onto the bench or step driving the knee up.
Return to start position and repeat both sides.

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Deadlift & Carry

Coaching Points

Stand in between two weights.
Bend knees slightly and push hips back.
With back flat and chest up pick up the weights.
Lower and repeat before carrying the weights a short distance.

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Diagonal Lunge

Coaching Points

Exercise to target quads, glutes and hamstrings.
Stand two feet together
Step backwards not directly behind but slightly to the side
Try keep the front knee close to 90°
Push into the floor to return to the starting position.

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Duck Walk

Coaching Points

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Floor Hip Thrust

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Forward Reverse Lunge

Coaching Points

Exercise to target quads, glutes and hamstrings.
Stand two feet together
Step forwards to 90° position back straight, chest out.
Push off front foot explosively into reverse lunge position.
Repeat into forward position keeping your back knee close to the floor.

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Frog Pump

Coaching Points

Exercise to target glutes
Lie in frog position with heel together, knees apart
Drive upwards by pushing feet into the ground so body and knees in line.
Lower to the floor and repeat.

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Goblet Squat

Coaching Points

Exercise to target quads and glutes
Look straight ahead, feet shoulder width apart.
Keep back straight, chest out holding weight in front.
Bend knees and hips simultaneously.
Keep knees over feet & driving through heels return to start position.

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Hip Thrust

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Horse Walk

Coaching Points

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Knee Raise

Coaching Points

Stand tall-feet shoulder width apart
Raise your knee so that the top of the leg is parallel to the floor.
Return to start position and repeat.

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Lateral Lunge

Coaching Points

Exercise to target glutes, quads and hamstrings.
Start feet shoulder width apart.
Step out to the side keeping hips back.
Push off side leg and return to start position

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Lunge

Coaching Points

Take a big step- focus on bringing the back knee close to the ground.
Keep the upper body in a straight line with the back leg.
Try to keep the front knee close to 90°
Push off front foot and squeeze glutes to get back to standing position.

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Lying Leg Raises

Coaching Points

Lie on ground with head resting in hand
Keep the body and hips in a straight line.
Raise the top leg without rotating the hips
Lower slowly and repeat both sides.

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Lying Single Leg Raise

Coaching Points

This exercise targets hamstrings, hip flexors and core
Lie on ground with one leg raised in air and other flat on floor
Raise leg on floor in line with raised leg
Slowly lower and repeat

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Pulse Squat

Coaching Points

Exercise to target quads and glutes
Push hips back into normal squat position
Drive through heels into a quarter squat position.
Lower the hips quickly and repeat.

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Quad Extension

Coaching Points

Exercise to target quads
Sit in chair feet on floor
Extend one leg in a straight line.
Lower slowly and repeat

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Rear Foot Elevated Split Squat

Coaching Points

Stand with front leg on floor with back leg elevated on chair/bench
Bend front knee so top of leg is parallel to floor.
Back stays straight with the chest out.
Back leg is close but not touching the ground
Push foot firmly into the ground to return to the starting position.

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Split Squat

Coaching Points

Stand with feet split one in front of the other.
Bend front knee until top of leg parallel to the floor
Back stays straight with the chest out.
Back leg is close but not touching the ground
Push feet firmly into the ground to return to the starting position.

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Squat

Coaching Points

Exercise to target quads and glutes
Look straight ahead, feet shoulder width apart.
Keep back straight, chest out.
Bend knees and hips simultaneously.
Once the top of the leg is parallel to floor return to start position.

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Standing Long Jump

Coaching Points

Exercise that targets all leg muscles
Lower into squat position feet shoulder width apart.
Swing the arms explosively backwards then forwards and jump outwards
Land softly, walk back to start position and repeat.

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Single Leg Chair Squat

Coaching Points

Exercise to target quads and glutes
Look straight ahead, feet shoulder width apart.
Keep back straight, chest out.
Bend knees and hips simultaneously of one leg with the other leg outstretched.
Keep knee over foot, touch chair and return to start position.

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Single Leg Floor Hip Thrust

Coaching Points

Lie on your back with knees raised
Straighten one leg up and outwards beside raised knee.
Squeeze the glutes and drive hip upwards by pushing the other foot into the floor.
Body should be in a straight line from top of knee to head.
Lower slowly and repeat.

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