LEGS EXERCISES
Take a deep breath in. Squeeze your gluts forward to get the bar off the rack.
Position your feet as if you were going to do a standing jump
squeeze your gluts. That should move your toes where they should be
Breathing in deeply will help brace your abdominal wall and activate those deep ab muscles. Holding your breath will also help you maintain spine neutrality
By using your hips, gluts, hamstrings, and lower back, you’re recruiting the biggest, strongest muscle groups on your body. Once you hit depth, if you’re braced correctly, you should start to come back up naturally.
Think about squeezing your gluts and bringing your hips forward
As you sit down between your legs, drive your knees out over where your toes are pointed. Don’t allow your knees to collapse in or shoot forward
the angle of your back will change depending on your structure
avoid leaning forward or flexion in your back.
Lift it off the rack by pushing with your legs as you are straightening your torso.
• Step away from the rack and step backward with your right leg.
• Keep the torso upright and maintain your balance.
• Make sure your knee does not slide forward past your toe as you descend. Otherwise, this may result in undue stress on the knee joint.
• While driving through the heels of your feet, push up and return to the starting position.
- Key Points:
- Starting position:
-Shoulder width or narrower stance
-Torso straight
-Legs properly spaced
-Knees slightly bent. - Descend the barbell by bending the hips while keeping back straight and knees stationary.
- Start ascending the barbell while bringing your torso back up into a straight position by extending your hips.
- Crucial key points: Avoid any flexion in your back. Make sure the bar is aligned with the center of your body at all times
- Starting position:
- Use the stance in which the most power can be generated; Imagine the width in which you would be able to jump the highest in a standing vertical leap.
2. keep your arms as close to your shins as you can
3. Take a deep breath before lifting the weigh and contract your abdominal muscles, which will allow your body to produce more power and will protect your spine.
4. As soon as the weight leaves the ground, focus on pushing the floor away, squeezing your glutes and driving your hips forward – not moving the weight up.
5. Stand erect as you are locking out, yet don’t hyperextend your lower back
6. Unlock your glutes and let your hips drive back. Then, while still holding on to the bar, let it lower to the ground in a controlled fall along the same bar path it came up.
- Look straight forward, with your shoulders back, your torso straight, and your feet just outside of shoulder width.
- Initiate the movement by descending into a squat, flexing the hips and knees to lower your body. Maintain the angle of your torso.
- Pay close attention to the position of the spine and that the lower back is not rounding.
- As you descend, push your knees outward and keep your weight on your heels.
- Return to the starting position by driving through your heels, extending the knees and hips.
- Lift the bar off the rack while using a shoulder width medium stance. *
- Maintain a straight posture.
- Make sure your legs are stationary. Move your torso forward by bending at the hips.
- Lower your torso until it is parallel with the floor.
Warning: This exercise is not to be taken lightly. Be very careful with the amount of weight you use; if you have any doubts, it is better that you use a lighter weight. The stiff-legged barbell good morning is safe only if performed carefully and properly.
- Sit down on the leg press machine and place your legs on the platform directly in front of you.
- As you inhale, slowly lower the weight until your upper and lower legs make a 90-degree angle.
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
- Always check to make sure that when you re-rack the weight the platform is securely locked.
► Place your feet moderately high on a 45–degree leg press and outside shoulder width.
► Use a wide foot stance and make sure your feet are pointed outward.
► Lower the platform slowly until a stretch occurs in your glutes.
► Push the weight back up and stop several inches short of lockout.
Key Points:
► Keep ankles, knees and hips in a straight line by holding the inner thighs tight.
► Press the glutes to the seat as firmly as possible for maximum quad activity and range of motion.
►Extend your legs to the maximum while making sure that the rest of the body remains stationary on the seat.
►Slowly lower the weight back to the original position, making sure that you do not deviate the 90-degree angle limit.
Key Points:
► Keep your toes pointed directly toward the floor.
► To shorten the hamstrings to the maximum, slightly elevate the chest off the pad and thrust the pelvis forward into the pad.
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- Begin the movement as you are standing with the rear foot elevated and front foot placed in front of you.
- Grab a dumbbell in both hands and let them hang sideways.
- Start lowering your torso as you are flexing your knee and hip. Make sure that your back is straight throughout the movement.
- Make sure that the front knee is at all times in line with the foot.
- Drive through the heel as you are extending the hips and knees and return to starting position.
Place a box or a flat bench in front of you.
- Perform a high squat in prior the jump; swing your arms behind you.
- Rebound upwards while extending the hips. knees, and ankles and jump as high as possible while swinging your arms forward and up.
- Jump over the bench and land with the knees bent in a fashion that would absorb the impact through the legs.
- Turn around and then jump back.
- Stand under the bar. Rest the bar on your shoulders and traps.
- Hold it with a shoulder-width, overhand grip and unlatch the safety hooks.
- Lift your heels by contracting the calf muscles and rise as high as you can.
- Raise the bar up along the guides of the Smith machine.
- Hold this position for a moment, flex your calf muscles, and then lower your heels back to the starting position.
- Approach the bar so that the bar is directly above the middle of the feet. Stand wide.
- Bend at the hips to grip the bar. Arms should be directly below the shoulders, between the legs.
- Lower your hips while looking forward and making sure your chest is up. Drive through the floor while making sure your bodyweight lies on the back half of your feet.
- As the bar passes the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
- Lower the weight by bending the hips in a controlled fashion.
- Place a plate between your legs on the floor. Push back with your glutes and bend your knees to get into the starting position.
- Make sure that your back is flat. Look straight ahead. Swing the plate between your legs with force.
- Quickly reverse the direction and drive through with your hips, while taking the plate straight out.
- Allow the plate to swing back between your legs and repeat.
- Stand near the center of the Trap Bar (also known as Hex Bar) and grab both handles.
- Lower your hips, look straight ahead and keep your chest up.
- Begin the movement by driving through the heels and extend your hips. Avoid rounding your back at all times.
- Lower the weight back to the ground in a controlled fashion.
- Feet at a shoulder-width stance, a dumbbell held in your hands.
- Step forward with one leg, flex the knees and drop your hips.
- Descend until your rear knee nearly touches the ground. Maintain upright posture. Front knee should be kept above the front foot.
- Drive through the heel of the leading foot and extend both knees to return to starting position.
- Step forward with your rear foot, repeating the lunge using the opposite leg.