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Tip: Stability Ball Leg Curl + Reverse Sled Push

This is a great sequence to work around knee issues, and it's awesome for hypertrophy.

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The pairing it doesn't require much technical prowess, making it suitable for both beginners and advanced lifters. Of course, it won't replace the tried and true basics. But, before you scoff at it, give it a try.

  1. Start by lying down on the floor with your heels on the ball and hands supported on the floor. Elevate your hips with your glutes and core engaged.
  2. Extend your legs, then curl your heels towards your butt. Avoid sinking too low. Make sure to keep the hips elevated throughout the entire movement to hit the entire posterior chain. Do 10-15 reps, maintaining proper form.
  3. Now move on to the sled. If you have a sled that has an attachment where you can support your back, great. If not, simply wrap bands around the poles.