Squats - Works thighs and hips.
Using either a barbell or a squat machine, stand with your feet about shoulder width apart, bar resting across your shoulders. Keeping your heels on the floor and your back straight, slowly lower yourself into a squat position. Return to starting position and repeat.
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Leg extension - Works quadriceps.
Place the front of your ankles under the lift pad of a leg extension machine. With your back straight and holding the grips at the side of the machine, extend your legs in a controlled fashion from the knee. Lower down slowly to the starting position.
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Leg curl - Works hamstrings.
Lie on your stomach on the bench of a leg-curl machine. Place your heels under the lift-pad. Raise the machine's weight by curling your legs upwards until they are at about an 90 degree bend. Lower slowly.
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Calf raise - Works calf muscles and Achilles.
Stand with the balls of your feet on the pad of a calf-raise machine. Two pads should rest comfortably on your shoulders. Raise up onto your toes, then return to the start position.
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