Steps
Lifting a barbell off of a weight rack, position it on your shoulders.
Place your 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.
Steps
Place a barbell on your shoulders and grasp it with a wide grip.
Stand with your feet wide apart, with the foot of the leg you will be leaning towards angled out.
Bring your lower body to your foot by bending the hip and knee of your lead leg, and keeping your other leg fairly straight.
Return to the starting position and switch legs.
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 on your back, above your shoulders with a wide grip.
Cross the lower leg above the knee of your supporting leg (the leg you will squat with).
Squat down as low as you are able.
Slowly return to an upright position by straightening your hip and knee.
Switch legs and repeat.
Steps
Place the barbell on the floor just behind your legs and stand with your feet shoulder width apart with your toes pointing forward.
With your feet firmly placed on the floor, reach down and grasp the barbell from behind with an overhand grip.
Lift the barbell by extending your hips and knees, taking care not to lock your knees.
Lower yourself (squat) down until your thighs are parallel to the floor.
Slowly raise yourself up to starting position.
Steps
Lifting a barbell off of a weight rack, position it on your shoulders.
Stand with your feet wider than shoulder width apart (about 30 inches apart) with your toes pointing out.
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:Â A pad on the bar or towel on your shoulders can help improve your grip and reduce the discomfort of the bar against your back. Practice the squat without any weight to allow yourself to become comfortable with the movements.
Steps
Lift a barbell off of a weight rack and place across your chest. Hold the barbell with your arms crossed.
Place your 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:Â Practice the squat without any weight to allow yourself to become comfortable with the movements.
Steps
Place your 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:Â Keep your feet firmly planted on the floor throughout this exercise.
Steps
Stand with your feet a bit wider than shoulder width apart with your toes pointed slightly outward.
Grasp a barbell using a wide side snatch grip with your arms and elbows fully extended.
Keeping the bar overhead, bend your knees and lower your body until your thighs are parallel with the floor.
Return to starting position.
Notes: Keep your feet firmly planted on the floor throughout this exercise. Keep your abs drawn in your back tight and your chest up you perform this exercise.
Steps
Stand with your feet shoulder width apart, and a slight bend in your knees.
Grasp the bar with an overhead grip.
Starting with the barbell held slightly above the knees (hang position), lift the weight up over your head (step 1) then back to shoulder height (step 2) and finally back to starting position between near your knees.
Note: Bend your knees as you lift and lower the weight to help control the movement.
Steps
Lifting a barbell off of a weight rack, position it on your shoulders.
Place your feet about 6 inches 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.
Notes: A pad on the bar or towel on your shoulders can help improve your grip and reduce the discomfort of the bar against your back. Practice the squat without any weight to allow yourself to become comfortable with the movements.
Steps
Place a bench behind you.
Place the barbell on your upper chest, resting it across your front deltoids and holding it with your arms crossed securely.
Keep your head and back straight, abs drawn in and your toes pointing slightly outward.
Slowly down so your upper thighs are parallel to the floor.
Slowly return to the starting position.
Note: 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
Place the barbell on your upper chest, resting it across your front deltoids and holding it with your arms crossed securely.
Keep your head and back straight, abs drawn in and toes pointing slightly outward.
Slowly down so your upper thighs are parallel to the floor.
Slowly return to the starting position.
Note: Practice the squat without any weight to allow yourself to become comfortable with the movements.
Steps
Place a bench, box or step in front of you.
Grasp a barbell with a wide grip and place it across your shoulders.
With your left leg, step up on the bench, and follow by stepping up with your right leg.
Step down with your left leg and then your right leg.
Repeat starting with your right leg.
Note: Use a lighter weight until you are used to the motion of this exercise.
Steps
Place a bench or box 12-18 inches tall behind you. The taller the box the greater the difficulty of the exercise.
Lifting a barbell off of a weight rack, position it on your shoulders.
Place one foot up on the bench, and your other foot firmly on the floor 2-3 feet in front you.
Drawing your abs in descend slowly by bending your front knee and hip as if you are sitting down (squatting).
Lower yourself as far as you can control without letting your body shift towards your toe (this will cause you to loose balance).
Pause in the downward position and slowly return upright to the starting position.
Switch legs and repeat.
Notes: A pad on the bar or towel on your shoulders can help improve your grip and reduce the discomfort of the bar against your back. Practice the squat without any weight to allow yourself to become comfortable with the movements.
Steps
Lifting a barbell off of a weight rack, position it on your shoulders.
Place your feet about 6 inches 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.
Notes: A pad on the bar or towel on your shoulders can help improve your grip and reduce the discomfort of the bar against your back. Practice the squat without any weight to allow yourself to become comfortable with the movements.
Steps
Stand besides a barbell placed on the floor.
Grasp the bar with an overhand grip in the center.
Crouching down as if your were performing a squat, bend down so your thighs are parallel with the floor.
Extend your legs slowly as you straighten your body up, drawing in your abs as you rise.
Note: Perform this exercise with an empty bar to become familiar with the movement before adding weights.
Steps
Place a bench behind you.
Lifting a barbell off of a weight rack, position it on your shoulders.
Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward.
Drawing your abs in, descend slowly and squat down, 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). Do not sit on the bench.
Pause in the downward position and slowly return upright to the starting position.
A pad on the bar or towel on your shoulders can help improve your grip and reduce discomfort of the bar against your back. 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
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.
Steps
Place a bench, box or step in front of you.
Grasp a dumbbell in each hand.
With your left leg, step up on the bench, and follow by stepping up with your right leg.
Step down with your left leg and then your right leg.
Repeat starting with your right leg.
Note:Â Use a lighter weight until you are used to the motion of this 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
Stand with your feet 2-4 inches wider than your shoulders, with your toes pointed out at a 45 degree angle.
Grasp a dumbbell with both hands in the center of your body.
Keep your knees slightly bent and your back straight.
Squat down as if you were going to sit in a chair, bringing your thighs parallel to the floor.
With a controlled motion return to starting position.
Notes: Keep your feet planted firmly on the floor throughout this exercise.
Steps
With a dumbbell in each hand, stand in a low squat stance, your feet shoulder width arms held out in front of you with your palms facing in.
Standing upright, move your arms out and away from your body forming a cross.
Note: Do this exercise with light weights until you are comfortable with the movements.
Steps
Start by either placing a barbell across your upper back or by grasping a dumbbell in each hand.
Stand with your feet about 8 inches apart, toes facing forward.
Take a lunge forward 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 to just above the floor and hold for a moment before pushing off with the back foot.
Step through and repeat the exercise with the other leg.
Tips
Practice the walking lunge without any weights until you are comfortable with the movements.
Steps
Grasp a dumbbell in each hand.
Stand with your feet approximately 8 inches apart with your toes pointing forward.
Slowly take a step backward with your right leg.
Keeping your abs drawn in and your upper body straight, lower your body until your left knee is almost on the ground. You may choose to place a mat or towel under your knee.
Hold for a moment and then return to starting position.
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
Adjust the bar to a low setting just above your ankles.
Stand with the bar on the floor just behind your legs, with your feet shoulder width apart and your toes pointing forward.
With your feet firmly placed on the floor reach down and grasp the bar from behind, with an overhand grip.
Lift the bar by extending your hips and knees, taking care not to lock your knees.
Lower yourself (squat) down until your thighs are parallel to the floor.
Slowly raise yourself up to starting position.
Note: Your knees should be moving in the same direction as your feet.
Steps
Lie face up on a Hack Squat machine with your shoulders against the pad.
Place your feet facing forward at a distance of 6 inches apart with your toes point slightly outward.
Release the dock levers and place your hands on the handgrips.
Drawing your abs in, extend your body standing upright.
Lower your body to a squatting position so your knees are bent as if you were sitting down.
Return to the starting position.
Steps
Set the height of the barbell to shoulder height.
Place your 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 over your toes (this will cause you to loose balance).
Pause in the downward squatting position and slowly return upright to the starting position.
If needed, a pad on the bar or towel on your shoulders can help improve your grip and the reduce the discomfort of the bar against your back. First practice the squat without any weight to allow yourself to become comfortable with the movements.
Steps
Adjust the shoulder rack of the machine so that your feet comfortably reach the crosspiece with a slight bend in your knees.
To begin, press your feet forward and release the safety locks.
Slowly lower the weight towards your body, keeping your abs drawn in and your knees moving in the same direction as your feet to a 90 degree angle.
Do not lock your knees or bounce the weight.
Steps
Sit on the machine and place your knees against the pads.
Draw your abs in and “adduct†or move your thighs together.
Slowly return to the starting position and repeat.
Note:Â Maintain the same level of resistance throughout this exercise for best results.
Steps
Adjust the seat so that your knees have full range of motion and that the footpad fits over your legs, just above your ankles.
Grasp the handles with your hands for support, keeping your hip and back against the bench.
Slowly extend your legs until your knees are straight, but do not lock your knees.
Hold for a moment and then with controlled movements return to the starting position.
Note: Use controlled movements for this exercise, do not swing the weight up.
Steps
Stand alongside a cable pulley stack and attach a cuff to the pulley and your ankle.
Step away from the stack, holding onto the stack for support.
Standing firm on the foot not attached to the cable and slowly abduct, or pull, your cuffed ankle in front of your stabilizing leg.
Repeat and switch ankles.
[exercise title=”Squats with Exercise Bands” id=”904″ size=”300,400″]
This version of the Squat uses flexible exercise bands for resistance instead of weights.
Steps
Stand with your feet on the exercise bands with your feet shoulder width apart.
Grasp the handles of the bands and pull them up to your shoulders.
With your abs drawn in, squat down until your thighs are parallel with the floor.
Slowly return to the starting position.
Note:Â Keep your feet firmly planted on the floor throughout this exercise.
Steps
Lifting a barbell off of a weight rack, position it on your shoulders.
Place your 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.
Steps
Place a barbell on your shoulders and grasp it with a wide grip.
Stand with your feet wide apart, with the foot of the leg you will be leaning towards angled out.
Bring your lower body to your foot by bending the hip and knee of your lead leg, and keeping your other leg fairly straight.
Return to the starting position and switch legs.
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 on your back, above your shoulders with a wide grip.
Cross the lower leg above the knee of your supporting leg (the leg you will squat with).
Squat down as low as you are able.
Slowly return to an upright position by straightening your hip and knee.
Switch legs and repeat.
Steps
Place the barbell on the floor just behind your legs and stand with your feet shoulder width apart with your toes pointing forward.
With your feet firmly placed on the floor, reach down and grasp the barbell from behind with an overhand grip.
Lift the barbell by extending your hips and knees, taking care not to lock your knees.
Lower yourself (squat) down until your thighs are parallel to the floor.
Slowly raise yourself up to starting position.
Steps
Lifting a barbell off of a weight rack, position it on your shoulders.
Stand with your feet wider than shoulder width apart (about 30 inches apart) with your toes pointing out.
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:Â A pad on the bar or towel on your shoulders can help improve your grip and reduce the discomfort of the bar against your back. Practice the squat without any weight to allow yourself to become comfortable with the movements.
Steps
Lift a barbell off of a weight rack and place across your chest. Hold the barbell with your arms crossed.
Place your 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:Â Practice the squat without any weight to allow yourself to become comfortable with the movements.
Steps
Place your 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:Â Keep your feet firmly planted on the floor throughout this exercise.
Steps
Stand with your feet a bit wider than shoulder width apart with your toes pointed slightly outward.
Grasp a barbell using a wide side snatch grip with your arms and elbows fully extended.
Keeping the bar overhead, bend your knees and lower your body until your thighs are parallel with the floor.
Return to starting position.
Notes: Keep your feet firmly planted on the floor throughout this exercise. Keep your abs drawn in your back tight and your chest up you perform this exercise.
Steps
Stand with your feet shoulder width apart, and a slight bend in your knees.
Grasp the bar with an overhead grip.
Starting with the barbell held slightly above the knees (hang position), lift the weight up over your head (step 1) then back to shoulder height (step 2) and finally back to starting position between near your knees.
Note: Bend your knees as you lift and lower the weight to help control the movement.
Steps
Lifting a barbell off of a weight rack, position it on your shoulders.
Place your feet about 6 inches 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.
Notes: A pad on the bar or towel on your shoulders can help improve your grip and reduce the discomfort of the bar against your back. Practice the squat without any weight to allow yourself to become comfortable with the movements.
Steps
Place a bench behind you.
Place the barbell on your upper chest, resting it across your front deltoids and holding it with your arms crossed securely.
Keep your head and back straight, abs drawn in and your toes pointing slightly outward.
Slowly down so your upper thighs are parallel to the floor.
Slowly return to the starting position.
Note: 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
Place the barbell on your upper chest, resting it across your front deltoids and holding it with your arms crossed securely.
Keep your head and back straight, abs drawn in and toes pointing slightly outward.
Slowly down so your upper thighs are parallel to the floor.
Slowly return to the starting position.
Note: Practice the squat without any weight to allow yourself to become comfortable with the movements.
Steps
Place a bench, box or step in front of you.
Grasp a barbell with a wide grip and place it across your shoulders.
With your left leg, step up on the bench, and follow by stepping up with your right leg.
Step down with your left leg and then your right leg.
Repeat starting with your right leg.
Note: Use a lighter weight until you are used to the motion of this exercise.
Steps
Place a bench or box 12-18 inches tall behind you. The taller the box the greater the difficulty of the exercise.
Lifting a barbell off of a weight rack, position it on your shoulders.
Place one foot up on the bench, and your other foot firmly on the floor 2-3 feet in front you.
Drawing your abs in descend slowly by bending your front knee and hip as if you are sitting down (squatting).
Lower yourself as far as you can control without letting your body shift towards your toe (this will cause you to loose balance).
Pause in the downward position and slowly return upright to the starting position.
Switch legs and repeat.
Notes: A pad on the bar or towel on your shoulders can help improve your grip and reduce the discomfort of the bar against your back. Practice the squat without any weight to allow yourself to become comfortable with the movements.
Steps
Lifting a barbell off of a weight rack, position it on your shoulders.
Place your feet about 6 inches 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.
Notes: A pad on the bar or towel on your shoulders can help improve your grip and reduce the discomfort of the bar against your back. Practice the squat without any weight to allow yourself to become comfortable with the movements.
Steps
Stand besides a barbell placed on the floor.
Grasp the bar with an overhand grip in the center.
Crouching down as if your were performing a squat, bend down so your thighs are parallel with the floor.
Extend your legs slowly as you straighten your body up, drawing in your abs as you rise.
Note: Perform this exercise with an empty bar to become familiar with the movement before adding weights.
Steps
Place a bench behind you.
Lifting a barbell off of a weight rack, position it on your shoulders.
Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward.
Drawing your abs in, descend slowly and squat down, 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). Do not sit on the bench.
Pause in the downward position and slowly return upright to the starting position.
A pad on the bar or towel on your shoulders can help improve your grip and reduce discomfort of the bar against your back. 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
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.
Steps
Place a bench, box or step in front of you.
Grasp a dumbbell in each hand.
With your left leg, step up on the bench, and follow by stepping up with your right leg.
Step down with your left leg and then your right leg.
Repeat starting with your right leg.
Note:Â Use a lighter weight until you are used to the motion of this 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
Stand with your feet 2-4 inches wider than your shoulders, with your toes pointed out at a 45 degree angle.
Grasp a dumbbell with both hands in the center of your body.
Keep your knees slightly bent and your back straight.
Squat down as if you were going to sit in a chair, bringing your thighs parallel to the floor.
With a controlled motion return to starting position.
Notes: Keep your feet planted firmly on the floor throughout this exercise.
Steps
With a dumbbell in each hand, stand in a low squat stance, your feet shoulder width arms held out in front of you with your palms facing in.
Standing upright, move your arms out and away from your body forming a cross.
Note: Do this exercise with light weights until you are comfortable with the movements.
Steps
Start by either placing a barbell across your upper back or by grasping a dumbbell in each hand.
Stand with your feet about 8 inches apart, toes facing forward.
Take a lunge forward 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 to just above the floor and hold for a moment before pushing off with the back foot.
Step through and repeat the exercise with the other leg.
Tips
Practice the walking lunge without any weights until you are comfortable with the movements.
Steps
Grasp a dumbbell in each hand.
Stand with your feet approximately 8 inches apart with your toes pointing forward.
Slowly take a step backward with your right leg.
Keeping your abs drawn in and your upper body straight, lower your body until your left knee is almost on the ground. You may choose to place a mat or towel under your knee.
Hold for a moment and then return to starting position.
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
Adjust the bar to a low setting just above your ankles.
Stand with the bar on the floor just behind your legs, with your feet shoulder width apart and your toes pointing forward.
With your feet firmly placed on the floor reach down and grasp the bar from behind, with an overhand grip.
Lift the bar by extending your hips and knees, taking care not to lock your knees.
Lower yourself (squat) down until your thighs are parallel to the floor.
Slowly raise yourself up to starting position.
Note: Your knees should be moving in the same direction as your feet.
Steps
Lie face up on a Hack Squat machine with your shoulders against the pad.
Place your feet facing forward at a distance of 6 inches apart with your toes point slightly outward.
Release the dock levers and place your hands on the handgrips.
Drawing your abs in, extend your body standing upright.
Lower your body to a squatting position so your knees are bent as if you were sitting down.
Return to the starting position.
Steps
Set the height of the barbell to shoulder height.
Place your 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 over your toes (this will cause you to loose balance).
Pause in the downward squatting position and slowly return upright to the starting position.
If needed, a pad on the bar or towel on your shoulders can help improve your grip and the reduce the discomfort of the bar against your back. First practice the squat without any weight to allow yourself to become comfortable with the movements.
Steps
Adjust the shoulder rack of the machine so that your feet comfortably reach the crosspiece with a slight bend in your knees.
To begin, press your feet forward and release the safety locks.
Slowly lower the weight towards your body, keeping your abs drawn in and your knees moving in the same direction as your feet to a 90 degree angle.
Do not lock your knees or bounce the weight.
Steps
Sit on the machine and place your knees against the pads.
Draw your abs in and “adduct†or move your thighs together.
Slowly return to the starting position and repeat.
Note:Â Maintain the same level of resistance throughout this exercise for best results.
Steps
Adjust the seat so that your knees have full range of motion and that the footpad fits over your legs, just above your ankles.
Grasp the handles with your hands for support, keeping your hip and back against the bench.
Slowly extend your legs until your knees are straight, but do not lock your knees.
Hold for a moment and then with controlled movements return to the starting position.
Note: Use controlled movements for this exercise, do not swing the weight up.
Steps
Stand alongside a cable pulley stack and attach a cuff to the pulley and your ankle.
Step away from the stack, holding onto the stack for support.
Standing firm on the foot not attached to the cable and slowly abduct, or pull, your cuffed ankle in front of your stabilizing leg.
Repeat and switch ankles.
[exercise title=”Squats with Exercise Bands” id=”904″ size=”300,400″]
This version of the Squat uses flexible exercise bands for resistance instead of weights.
Steps
Stand with your feet on the exercise bands with your feet shoulder width apart.
Grasp the handles of the bands and pull them up to your shoulders.
With your abs drawn in, squat down until your thighs are parallel with the floor.
Slowly return to the starting position.
Note:Â Keep your feet firmly planted on the floor throughout this exercise.