Steps
Lie face down on a leg curl machine and place your heels under the roller pad.
Grasp the grips with your hands for support and slowly curl your ankles up towards your back.
Hold for a moment and then return to starting position.
Repeat.
Steps
Standing at a leg curl machine adjust the rear footpad so it is just above your ankle.
Grasp the handles of the machine for support and draw your abs in.
Raise your foot up towards your back slowly.
Return to the starting position and chance legs.
Steps
Adjust the machine so that the footpad is just above your heels.
Sit upright with your abs drawn in and your legs in front of you.
Slowly curl your legs back towards you and hold for a moment.
With controlled movement return to the starting position.
Steps
Sit on a leg press machine with your feet on the crosspiece 6 inches apart, with your toes pointed slightly outward.
Grasp the handles on the side of the machine and release the locks.
Keeping your abs drawn in, bend your knees and bring the weight as far as possible towards your chest.
Hold this position for a moment and then slowly return the weight to starting position.
Note: Do not lock your knees at the top.
Steps
Start by placing a barbell across your upper back, using a grip slightly wider than your shoulders.
Stand with your feet about 8 inches apart, toes facing forward.
Take a step forward (2-3 feet) keeping your abs drawn in and your upper body straight.
Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degree angle, do not let your knee touch the ground.
Lower your body so that your rear knee is just above the floor and hold for a moment before returning to the starting position.
Repeat on other side.
Tips
Your front knee should never go past the toes of that foot and should remain at a 90 degree angle in order, to prevent knee injury.
Steps
Place a barbell in front of your feet on the ground.
Grasp the barbell with a grip a bit wider than shoulder width apart.
Bend your knees slightly, keeping your hips and back straight.
Lift the bar straight up concentrating on using your hips as you stand.
Stand with the bar resting against your thighs.
Lower the bar to the floor with a slight bend in your knees flexing your hips back for stability.
Steps
Grasp a dumbbell in each hand.
Stand with your feet about 8 inches apart, toes facing forward.
Take a step forward (2-3 feet) keeping your abs drawn in and your upper body straight.
Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degree angle, do not let your knee touch the ground.
Lower your body so that the rear knee is just above the floor and hold for a moment before returning to the starting position.
Repeat on opposite side.
Tips
Ensure not maintain your front knee at a 90 degree angle, in order to prevent knee injury.
Do not increase the weight on this exercise until you have mastered the correct form.
Steps
Place a bench behind you.
Grasp a dumbbell in each hand.
Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward.
Drawing your abs in descend slowly by squatting down and bending at the knees and hips.
Lower yourself as far as you can control without letting your body shift towards your toes (this will cause you to loose balance).
Pause in the downward position and slowly return upright to the starting position.
Practice the squat without any weight to allow yourself to become comfortable with the movements. Do not sit on the bench during the exercise.
Steps
Grasp a dumbbell in each hand.
Stand with feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward.
Drawing your abs in descend slowly by bending at the knees and hips as if you are sitting down (squatting).
Lower yourself as far as you can control without letting your body shift towards your toes (this will cause you to loose balance).
Pause in the downward position and slowly return upright to the starting position.
Note: Practicing the squat without any weight will allow you to become comfortable with the movements.
Steps
Standing at a cable tower attach an ankle cuff to a low pulley.
Facing the weight stack, with a slight bend in your knees and your abs drawn in
Slowly kick your ankle back in and arc as high as you are able to.
Return to starting position and switch ankles.
Steps
Using a post or tall weight bench for balance stand straight with your abs drawn in.
Raise one off the ground and behind you while standing on the other leg.
Slowly lower the leg and raise it again while flexing the gluts.
Repeat with your other leg.
Steps
Lie face down on a leg curl machine and place your heels under the roller pad.
Grasp the grips with your hands for support and slowly curl your ankles up towards your back.
Hold for a moment and then return to starting position.
Repeat.
Steps
Standing at a leg curl machine adjust the rear footpad so it is just above your ankle.
Grasp the handles of the machine for support and draw your abs in.
Raise your foot up towards your back slowly.
Return to the starting position and chance legs.
Steps
Adjust the machine so that the footpad is just above your heels.
Sit upright with your abs drawn in and your legs in front of you.
Slowly curl your legs back towards you and hold for a moment.
With controlled movement return to the starting position.
Steps
Sit on a leg press machine with your feet on the crosspiece 6 inches apart, with your toes pointed slightly outward.
Grasp the handles on the side of the machine and release the locks.
Keeping your abs drawn in, bend your knees and bring the weight as far as possible towards your chest.
Hold this position for a moment and then slowly return the weight to starting position.
Note: Do not lock your knees at the top.
Steps
Start by placing a barbell across your upper back, using a grip slightly wider than your shoulders.
Stand with your feet about 8 inches apart, toes facing forward.
Take a step forward (2-3 feet) keeping your abs drawn in and your upper body straight.
Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degree angle, do not let your knee touch the ground.
Lower your body so that your rear knee is just above the floor and hold for a moment before returning to the starting position.
Repeat on other side.
Tips
Your front knee should never go past the toes of that foot and should remain at a 90 degree angle in order, to prevent knee injury.
Steps
Place a barbell in front of your feet on the ground.
Grasp the barbell with a grip a bit wider than shoulder width apart.
Bend your knees slightly, keeping your hips and back straight.
Lift the bar straight up concentrating on using your hips as you stand.
Stand with the bar resting against your thighs.
Lower the bar to the floor with a slight bend in your knees flexing your hips back for stability.
Steps
Grasp a dumbbell in each hand.
Stand with your feet about 8 inches apart, toes facing forward.
Take a step forward (2-3 feet) keeping your abs drawn in and your upper body straight.
Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degree angle, do not let your knee touch the ground.
Lower your body so that the rear knee is just above the floor and hold for a moment before returning to the starting position.
Repeat on opposite side.
Tips
Ensure not maintain your front knee at a 90 degree angle, in order to prevent knee injury.
Do not increase the weight on this exercise until you have mastered the correct form.
Steps
Place a bench behind you.
Grasp a dumbbell in each hand.
Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward.
Drawing your abs in descend slowly by squatting down and bending at the knees and hips.
Lower yourself as far as you can control without letting your body shift towards your toes (this will cause you to loose balance).
Pause in the downward position and slowly return upright to the starting position.
Practice the squat without any weight to allow yourself to become comfortable with the movements. Do not sit on the bench during the exercise.
Steps
Grasp a dumbbell in each hand.
Stand with feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward.
Drawing your abs in descend slowly by bending at the knees and hips as if you are sitting down (squatting).
Lower yourself as far as you can control without letting your body shift towards your toes (this will cause you to loose balance).
Pause in the downward position and slowly return upright to the starting position.
Note: Practicing the squat without any weight will allow you to become comfortable with the movements.
Steps
Standing at a cable tower attach an ankle cuff to a low pulley.
Facing the weight stack, with a slight bend in your knees and your abs drawn in
Slowly kick your ankle back in and arc as high as you are able to.
Return to starting position and switch ankles.
Steps
Using a post or tall weight bench for balance stand straight with your abs drawn in.
Raise one off the ground and behind you while standing on the other leg.
Slowly lower the leg and raise it again while flexing the gluts.
Repeat with your other leg.