Quadriceps - Hamstring - Kuiten
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Bulgarian split squat
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Bulgarian split squat (weighted)
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Calf raises
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Cursty lunge
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Deadlift - barbell
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Deadlift - kettlebell
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Double pulse squat
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Double pulse squat jumps
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Figure 8 squat
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Forward jump & shuffle back
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Front elevated split squat (FESS)
De voornaamste verschillen tussen een Front Elevated Split Squat (FESS) en een Bulgarian Split Squat (BSS) zijn het actieve been en de spierfocus.
- Bij FESS staat de voorste voet verhoogd (focus op quads/diepe stretch), terwijl bij
- BSS de achterste voet verhoogd is (focus op billen/bovenbenen).
Beide bieden een grotere "range of motion" dan een standaard split squat. -
Frog jumps
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Front lunges
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Front & back lunge
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Glute bridge & calf raise
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Glute bridge knee drives
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Goblet squat
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Half squat taps - bootyband
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Jumping lunges
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Knee to stand
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Kneeling squat - dumbell
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Knie heffen
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Lateral squats
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Lunges (weighted)
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Lunge & kick back
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Lunge & kick front
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Lunge & twist
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Lunge/squat-combi
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Monsterwalk
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Overhead lunge knee up
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Overhead squat - resistanceloop
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Overhead squat - plate
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Reverse lunge
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Reverse lunge - TRX
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Reverse lunge & hop
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Reverse lunge & knee up
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Single leg squat (bench)
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Single leg squat - TRX
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Single leg wall sit
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Split squat
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Squat
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Squat - squatblock
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Squat - bootyband
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Squat (weighted)
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Squat - elastiek
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Squat - resistanceloop
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Squat - slamball
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Squat & calf raise
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Squat & kick back
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Squat & kick back - bootyband
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Squat box jumps
Gebruik een kleine verhoging/stoeprand/traptrede
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Squat jacks
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Squat jumps
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Squat & serve - dumbell
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Squat - TRX
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Squat & twist
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Step up
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Step up (weighted)
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Sumo squat
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Sumo wall sit & calf raise
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Thigh killers
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Thrusters
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Wall sit
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90 degree squat
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90 degree squat twist
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180 degree squat
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