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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