The king of all lower body strength exercises - great for strengthening the posterior chain and developing total body strength that you can take onto the pitch


  • Start with bar sitting at the first shoelace and feet shoulder width apart.

  • Lower hips and knees (hips should be higher than knees) and hold bar with an over hand grip

  • Chest up and proud with head in neutral, back should be flat and aligned with shoulders back and down

  • Drive your feet away from the ground; lifting the bar up against your thighs, ensure knees and hips rise together at the start

  • Reverse the motion to lower the bar back down to the floor and reset for the next rep

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