- Check the weight.
- Using the leg press machine, sit and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
- Press the platform all the way up until your legs are fully extended in front of you.
- Slowly lower the platform 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.
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done.
- Center the bar over your feet. Place feet about hip-width apart. Bend at the hip to grip the bar at shoulder-width.
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
- Lower the bar by bending at the hips and guiding it to the floor.
- Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle.
- Return to standing, and switch sides to complete one rep.
Smith Machine squats
- Set the bar on the height that best matches your height. Once the weights are loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Place feet at shoulder width with the toes slightly pointed out. Keep your head up anda straight back. This is a starting position.
- Slowly lower the bar by bending at the knees, Keep a straight posture with your head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor).
- Raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
Calf Raises weighted
- Stand upright hold two dumbbells by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This is how you start.
- Point your toes to either straight, inwards or outwards, raise the heels off the floor as you exhale by contracting the calves. Hold the top contraction for a second.
- As you inhale, go back to the starting position by slowly lowering the heels.
- The lying leg curl isolates the hamstrings. Select the weight you want to use on the stack and adjust the padding to suit your leg length.
- Lay face down on the machine. The padding should be positioned just above the back of your ankles.
- Tense up the hamstrings by taking the weight slightly off the stack. This is the starting position for the exercise.
- Squeeze the hamstrings and curl the weight up as far as possible.
- Squeeze the hamstring hard, slowly lower the weight back to the starting position.
- Use a leg extension machine. Choose your weight and sit on the machine with your legs under the pad (feet pointed forward).
- Using your quadriceps, extend your legs to the maximum, make sure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit.