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Lower body training and progressions..

Lower body training and progressions..
26th March 2019 James Burroughs

It is important to understand the optimum starting point in regards to lower body training. Without progression, movement pattern will fall apart and injury risk is increased dramatically 🚨

It is far more beneficial to progress over time with a good lifting technique and decreased injury risk. Here are some simple progressive steps πŸ‘‡πŸ»

Bilateral before unilateral:

Focusing on bilateral movement first enables better stability through a wider base of support as well as focusing on exercise execution, technique and movement pattern πŸ‹πŸ»β€β™‚

Stable before unstable:

Build your foundation first through stable exercises. As well as better support, a stable surface allows you to focus on movement pattern and adaptations. Research has shown squatting on a stable surface activates the glutes better than unstable surfaces πŸ€ΈπŸ»β€β™‚

Partial ROM before full ROM:

Many athletes demonstrate good movement when working in partial range of motion but full apart when going deep. Progress ROM over time eventually working to full movement. A good example would be a high box squat progressed to a low box squat πŸ“¦

Body weight before loading:

I cannot stress this enough! Focus on body weight before going crazy with load! Loading the bar with weight without proper movement pattern is a recipe for disaster πŸš‘

Slow before fast:

Slow movements are vital for developing good movement pattern and exercise execution. High velocity should be introduced further down the line πŸ’¨

Simple before complex:

Don’t run before you can walk. Don’t over complicate exercises because it looks good. Build a solid foundation first before getting crazy with your workouts 🧱

Hope this post has been useful.


Toby Wood – BSc / Β MSc

Conditioning Coach / @performancelab_bodyclinic