TP Quadballer
The TP Quadballer allows you to roll completely through the quads, IT band, lower back, hamstrings, and neck safely and effectively.
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Q&A: Tight IT Band
Visit our section on the lower-body for related workouts, expert advice, exercise videos and more. Q: I'm a distance runner who has struggled with a hamstring/IT band issue for almost two years. Are...
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Q&A: Wearing Orthotics
Visit our section on the lower-body for related workouts, expert advice, exercise videos and more. Q: What is your opinion regarding the use of orthotics to address unequal leg length? — Simon,...
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Squats Done Right
The classic squat builds strength, muscle, and mobility—that is, if you do it right. But as performance specialist Nick Winkelman explains, many people make one of two mistakes when performing squats....
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Push Press - Barbell
Starting Position Standing, holding bar in front squat position Procedure Drop hips back and down into a quarter squat position and immediately explode back up through the starting position As the...
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Push Jerk - Barbell
Starting Position Standing, holding bar in front squat position Procedure Drop hips back and down into a quarter squat position and immediately explode back up through the starting position As the...
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Medicine Ball - Granny Toss - Reverse
Starting Position Standing in an athletic position, holding medicine ball below waist with arms straight Procedure Sit the hips back and down, keeping heels on ground Reverse directions by extending...
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Lateral Vertical Hop - Continuous Over Hurdle
Starting Position Stand to the side of a line of hurdles balancing on your leg nearest the hurdles. Bend your arms 90 degrees and maintain this angle throughout the movement. Procedure Using your arms...
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Forward Lunge Elbow to Instep - Football
Starting Position Stand with your back straight and your arms at your side Procedure Step forward into a lunge with your left foot Place your right hand on the ground and your left elbow to the inside...
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How to Heal an Ankle Sprain
Overview If death and taxes are the top two on the list of events likely to happen to all of us, sprained ankles are a close third, at least among those who participate in sports. The ankle is the...
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Everything You Need to Know About Shin Splints
Overview Shin splints, also referred to as medial tibial stress syndrome or tibial pain syndrome, is a term for pain in the front or inner part of the lower leg. Shin splints are one of the most...
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The Fastest Workout Known to Man
Visit our section on the lower-body for related workouts, expert advice, exercise videos and more. There’s a drill that takes just six seconds to perform, but yields significant speed, power and...
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The Complete Guide to Stress Fractures
Overview A stress fracture is a tiny crack in a weight-bearing bone. It can develop in any part of the body, but the American Academy of Orthopaedic Surgeons says that more than 50 percent of all...
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Q&A: Faster 40-Yard Dash Time
Visit our section on the lower-body for related workouts, expert advice, exercise videos and more. Q: What are the best exercises for improving my time in the 40-yard dash? A: Remember when you ran to...
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Jumper's Knee: The Complete Guide
Overview You don’t have to be a jumper to get jumper’s knee, but that activity would put you in a high-risk group. Patellar tendinitis, the medical term for jumper’s knee, is a frequently reported...
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All About High Ankle Sprains
Overview Just the term “high ankle sprain” is enough to grab the attention of, if not frighten, the toughest athletes. Even if you're not exactly sure what's involved, you probably know that it's an...
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Everything You Need to Know About Hip Injuries
Overview Your hips are strong and stable when healthy, but injury and certain conditions, like osteoarthritis and osteoporosis, both common in older adults, may affect the health of the hips. For...
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Step-ups - Dumbbell
Starting Position Standing holding dumbbells, with one foot on a plyometric box and torso leaning slightly forward Procedure Fire the glute and stand tall, bringing the lower foot up Step back down,...
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How to Treat a Dislocated Kneecap
Overview No one will have to tell you when you’ve suffered—and suffered is the right word—a dislocated kneecap. It is a serious, painful injury that needs immediate medical attention. The long-term...
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Plyometrics: A Primer
Overview When most people hear the word "plyometrics," they immediately think of repeated tuck jumps or, in more extreme cases, YouTube clips of athletes jumping out of pools or over cars. But walking...
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Movement Skills 101
Overview Movement Skills is the training component in Core Performance programs that focuses on speed techniques that are specific to your goal. The drills or exercises you perform during this portion...
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Split Squat - Front Barbell
Starting Position Step out to a lunge so one foot is 2 to 3 feet in front of the other and hold a barbell on the front of your shoulders with your elbows high. Procedure Keeping your chest up, lower...
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Base Rotations
Starting Position Stand in an athletic base position, with your knees slightly bent and hips back. Procedure Keeping your chest facing straight ahead, jump slightly off the floor and rotate your hips...
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Lateral Lunge - (1 Rep Per Second)
Starting Position Stand with your hands clasped in front you. Procedure Keeping your toes pointed straight ahead, step to the side and lower your hips toward the floor by squatting back and down with...
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Reverse Lunge - with Lateral Flexion Moving
Starting Position Stand tall with your chest up, should blades back and down, and arms at your sides. Procedure Step back with your right foot and reach your right arm overhead and laterally bend your...
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Lateral Bound – Countermovement to Stabilize (Mini Band)
Starting Position Loop a mini band above your knees and stand on one leg. Procedure Bend slightly at the hips and knees, then use your legs and glutes to jump to the side. Use your arms to help...
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Walking Lunges - Barbell
Starting Position Stand holding a barbell across the backs of your shoulders. Procedure Take a large step forward and bend your knees until your back knee is just off the floor. Push back up to the...
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Drop Squat to Jump and Stabilize
Starting Position Stand tall with your arms bent 90 degrees so your forearms point straight up. Procedure Maintaining this bend in your elbows, throw your elbows down and back as you lift your feet...
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How to Improve Balance for Snowboarding
Visit our section on the lower-body for related workouts, expert advice, exercise videos and more. Q: How can I improve my balance for snowboarding? A: There are a couple things you can do to improve...
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How to Reduce Soreness During Your First Ski Trip
Visit our section on the lower-body for related workouts, expert advice, exercise videos and more. Q: How can I prevent sore legs during my first weekend back on the slopes? A: You can't. Having a...
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Split Squat - with Rotation (Dowel)
Starting Position Stand in a split stance with one foot forward and a dowel across the backs of your shoulders. Lower your hips by bending at the knees. Procedure When your back knee is just off the...
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Overhead Press - Split Squat Alternating Dumbbell
Starting Position Grab a pair of dumbbells and set up in a split squat position, with one foot in front of the other and your knees bent so your back knee is just off the floor. Hold the weights...
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Rotational Chop - Split Squat
Starting Position Attach a rope or pulley handles to the high cable pulley. Begin in a split stance with your side to the machine and your knee farthest from the machine just off the floor. Grab the...
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Jump Out of the Gym
Visit our section on the lower-body for related workouts, expert advice, exercise videos and more. Basketball players often say, "I am a one foot jumper" or "I am a two foot jumper." But which is...
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Leg Curl (Stability Ball)
Starting Position Lying face up with legs straight and heels on a stability ball Procedure Contract your glutes to raise your hips, then pull your heels toward your body. Do not let your hips drop as...
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Stability Ball Training 101
Overview The stability ball (also called an exercise ball, Swiss ball, or physioball) is a simple yet versatile piece of training equipment that you can use to train your whole body with fun and...
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Your Own Stanley Cup Workout
Visit our section on the lower-body for related workouts, expert advice, exercise videos and more. With the Boston Bruins and Vancouver Canucks squaring off in the Stanley Cup Finals, it’s worth...
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Strength Training 101
Overview Many people lift the same weights, week after week, and year after year. Their bodies adapt and stop getting stronger. These people often follow bodybuilding-based programs that make no...
View ArticleQ&A: Resistance Band Exercises for Runners
Q: I recently bought a set of resistance bands. What moves should I do to make myself a better runner? A: Train your whole body with pushing and pulling movements like the ones below—and don’t...
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How to Train for Ski Mountaineering
Visit our section on the lower-body for related workouts, expert advice, exercise videos and more. Along with avalanche training, a game plan, an experienced partner, and supplies, a fit body should...
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Leg Curl (Slide)
Starting Position Lie flat on the floor with your arms at your sides, legs straight, and your heels on a pair of slides. Procedure Engage your abs and fire your glutes to raise your hips as you pull...
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Overhead Squat (TRX)
Steps Stand tall with your arms overhead. Hold a TRX strap in each hand so that the TRX hangs diagonally with some slack. Initiating the movement with your hips, squat back and down until your thighs...
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Ruptured Achilles Tendon: What You Need to Know
Overview The Achilles tendon is the strongest, largest, and most often injured tendon in the body. It's a combination of the two muscles along the back of the lower leg that join to become the...
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How to Avoid and Treat a Torn Meniscus
Overview There are two types of cartilage in the knee that can be damaged. Articular cartilage is the smooth, semi-rigid tissue that covers the ends of bones and allows the knee joint to move freely....
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Everything You Need to Know About Quadriceps Strains
Overview The quadriceps are a group of four muscles on the front of the upper thigh that work together with the hamstrings (on the back of the upper thigh) to extend and bend the leg. Having strong,...
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Sumo Squat
Steps Stand with your arms at your sides and your feet wider than shoulder-width apart, knees and toes angled out to the sides. Initiating the movement with your hips, squat back and down, keeping...
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Compartment Syndrome: A Primer
Overview Athletes who exercise on hard surfaces often experience lower leg pain, and they assume that the condition is shin splints, an inflammation of the tissue that covers the larger of the two...
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