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Legs Exercises

Barbell Squats

  1.  Standing in a squat rack, position the barbell on the stand at just below shoulder height. Step under the bar placing in on your traps and grip it with your hands on either side.

  2. Lift the barbell off the rack and take a step away, ready to perform the movement. This will be your starting position.

  3. While looking forwards and keeping your back straight, squat down as far as you can.

  4. Pause for a second, then press down with your heels to return the starting position.

  5. Repeat for as many repetitions as required.

Dumbbell Squats

  1. Stand with your back straight holding two dumbbells by your side. This is your starting position.

  2. While looking forwards and keeping your back straight, squat down until your thighs are parallel with the floor.

  3. Pause for a second, then press down with your heels to return the starting position.

  4. Repeat for as many repetitions as required.

Goblet Squats

  1. Stand with your back straight holding a single kettlebell with both hands by your chest. This is your starting position.

  2. While looking forwards and keeping your back straight, squat down until your thighs are parallel with the floor.

  3. Pause for a second, then press down with your heels to return the starting position.

  4. Repeat for as many repetitions as required.

Leg Extensions

  1. Select your weight and sit on the machine with your legs under the foot pad. Make sure the pad sits just above your feet and your upper legs form a 90 degree angle with your lower feet. This is your starting position.

  2. By focusing on contracting your quadriceps, extend your legs and lift the pad as far as you can.

  3. Hold the contraction for a second before slowly returning to the starting position.

  4. Repeat for as many repetitions as required.

Dumbbell Lunges

  1.  Stand with your back straight holding two dumbbells by your side. This is your starting position.

  2. Step forward with your right foot, lunging forward while keeping your torso upright. Go down until your legs leading leg forms a 90 degree angle.

  3. After a brief pause step back into the starting position and repeat the action on the other leg.

  4. Repeat for as many repetitions as required.

Front Barbell Squats

  1.  Standing in a squat rack, position the barbell on the stand at just below shoulder height. Cross your arms out in front you and step in and under the barbell, placing it on the front of your shoulders and grasping it with your crossed hands.

  2. Lift the barbell off the rack and take a step away, ready to perform the movement. This will be your starting position.

  3. While looking forwards and keeping your back straight, squat down until your thighs are parallel with the floor.

  4. Pause for a second, then press down with your heels to return the starting position.

  5. Repeat for as many repetitions as required.

Machine Leg Press

  1. Load weight on the machine and sit down. Position your feet on the platform at shoulder width distance apart.

  2. Extend your legs all the way and unlock the safety bars. This is your starting position.

  3. Slowly lower the platform until your upper legs and lower legs form a 90 degree angle.

  4. Push the platform back to the starting position by pushing through your heels.

  5. Repeat for as many repetitions as required. Remember to restore the safety bars when done with the exercise.

Barbell Bench Hip Thrust

  1. Sit on the ground with a barbell across your groin area and a flat bench behind you.

  2. Lean back onto the bench such that your shoulder blades are on the edge of the padding. Your feet should be flat on the floor. This is your starting position.

  3. Perform the movement by pushing your hips vertically up, driving the movement through your heels.

  4. Push up as far as you can, hold the contraction for a moment, then slowly return to the starting position.

  5. Repeat for as many repetitions as required.

Bodyweight Squats

  1. Stand up straight with your feet shoulder width apart and turned out slightly. Hold your hands lightly behind your head. This is your starting position.

  2. While looking forwards and keeping your back straight, squat down until your thighs are parallel with the floor.

  3. Pause for a second, then press down with your heels to return the starting position.

  4. Repeat for as many repetitions as required.

Barbell Rack Pulls

  1. Configure a power rack with the side pins at just below knee level. Place a barbell on the pins and grip it with an overhand grip on both hands. Your hands should be greater than shoulder width apart.

  2. Bend your knees and keep your back straight. This is your starting position.

  3. Keeping your back straight, lower your hips and begin to pull the bar up by pushing the floor through your heels.

  4. Pull the bar up until your body is vertical, keeping the bar close to your body throughout the movement. Push your hips forward and shoulders back at the top of the motion.

  5. After a brief pause, slowly and carefully return to the starting position.

  6. Repeat for as many repetitions as required.

Barbell Goodmornings

  1. Standing in a squat rack, position the barbell on the stand at just below shoulder height. Step under the bar placing in on your traps and grip it with your hands on either side.

  2. Lift the barbell off the rack and take a step away, ready to perform the movement. This will be your starting position.

  3. Slowly return to the starting position.

  4. Repeat for as many repetitions as required.

Barbell Romanian Deadlift

  1. Stand with your feet shoulder width apart and a barbell on the floor in front of you. Approach the barbell such that it is centred over your feet.

  2. Keeping your back straight, bend at the hips and grip the barbell with an alternating grip (one palm facing forward, the facing backward).

  3. Lower your hips and pull the bar up by pushing the floor through your heels, and straightening your legs. You should be standing up straight and looking forward. This is your starting position.

  4. Keeping your legs and back straight (but knees slightly bent), slowly lower the bar, pushing your hips back as far as you can. Lower the bar to just below your knees.

  5. Slowly return to the starting position, pushing your hips forward and your shoulder blades back.

  6. Repeat for as many repetitio required.

Stiff Legged Dumbbell Deadlift

  1. Stand with your feet shoulder width apart with two dumbbells on the floor on either side of your feet.

  2. Keeping your back straight, bend at the hips and knees, griping the dumbbells. Stand up straight and move the dumbbells to be in front your thighs with palms facing backwards. This is your starting position.

  3. Keeping your legs and back straight, slowly lower the dumbbells, pushing your hips back as far as you can. Lower the dumbbells to just below your knees.

  4. Slowly return to the starting position, pushing your hips forward and your shoulder blades back.

  5. Repeat for as many repetitions as required.

Single Leg Deadlift

  1. Stand on one leg holding a dumbbell in each hand. The knee of the leg you are standing on should be slightly bent.
This is your starting position.

  2. Keeping your back straight, bend at the hips and extend your free leg backwards as a counterbalance.

  3. Lower your hips and begin to pull the bar up by pushing the floor through your heels.

  4. Bend down until your torso is as close to parallel with the floor as possible.

  5. Slowly return to the starting position.

  6. Repeat for as many repetitions as required.

  7. Repeat with the other leg.

Leg Curls

  1. Select a weight and adjust the foot padding on the machine to match your height. Lie face down on the machine and press the back of your ankles on the padding. Slightly tense the hamstrings to create tension by slightly lifting the weight off its resting point.
This is your starting position.

  2. By focusing on contracting the hamstring muscles, curl your legs up and towards your glutes. Curl as far you can.

  3. Hold the contraction for a full second before slowly returning to the starting position.

  4. Repeat for as many repetitions as required.

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