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| Leg Press |
Muscles worked - Quadriceps, Hamstrings of the thigh, Gluteus (butt)
Preparation
- Sit on the machine with your back and head against the padded support.
- Place feet on the foot plate about hip width apart, ensuring the heels are flat. The legs should form a 90 degrees angle at the knee.
Movement
- Push the platform away with heels and forefoot by extending the knees and hips and pushing the back into the seat pad.
- The heels should remain flat on the foot plate, front of the foot or toes should not be used exclusively to move the pad forward.
- Don’t lock out the knees in an explosive fashion but do express a full range of motion.
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| Walking lunges |
Muscles used - Quadriceps, Hamstrings, Gluteus (butt)
Preparation
Grab dumbbells and hold by your sides with feet shoulder width apart.
Movement
Step forward with one leg, flexing the knees to drop your hips.
Descend until your rear knee nearly touches the ground. your posture should remain upright, and your front knee should stay above the front foot.
Drive through the heels of your lead foot and extend both knee to raise yourself back up.
Step forward with rear foot, repeat lunge on opposite leg.
Muscles Worked - Hamstrings
Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side
handles of the machine. Position your toes straight.
As you exhale, curl your legs up as far as possible without lifting upper legs from the pad.
Once you hit the fully contracted, hold for a second.
bring legs back to starting position. Repeat.
Muscles worked - calf
Grasp dumbbell and hold by your sides.
Raise heels by extending ankles as high as possible. Lower heels back to start position.
Muscles worked - Quadriceps, Hamstrings, Gluteus (butt)
position bar high on back of shoulders and grasp barbell at sides. Stand with feet shoulder width apart.
Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet.
Descend until thighs are just past parallel to the floor.
Extend knees and hips until legs are straight. return and repeat.
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| Lying Leg Curls |
Muscles Worked - Hamstrings
Preparation
Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side
handles of the machine. Position your toes straight.
Movement
As you exhale, curl your legs up as far as possible without lifting upper legs from the pad.
Once you hit the fully contracted, hold for a second.
bring legs back to starting position. Repeat.
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| Dumbbell calf raises |
Muscles worked - calf
Preparation
Grasp dumbbell and hold by your sides.
Movement
Raise heels by extending ankles as high as possible. Lower heels back to start position.
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| Barbell squats |
Preparation
position bar high on back of shoulders and grasp barbell at sides. Stand with feet shoulder width apart.
Movement
Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet.
Descend until thighs are just past parallel to the floor.
Extend knees and hips until legs are straight. return and repeat.
