Dumbbell Lunges

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dumbbell-lunges

GETTING STARTED:

Stand with dumbbells grasped to sides.

HOW TO DO:

Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.

Calf Raises

 

 

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GETTING STARTED:

Grasp dumbbell in one hand to side. Position toes and balls of feet on calf block with arches and heels extending off. Place hand on support for balance. Lift other leg to rear by bending knee.

HOW TO DO:

Raise heel by extending ankle as high as possible. Lower heel by bending ankle until calf is stretched. Repeat. Continue with opposite leg.

Standing Leg Curls

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GETTING STARTED:

Stand in machine with one or both legs between pads depending upon machine’s design. Position exercising leg with lever pad behind lower leg and upper pad in front of lower thigh. Bend over and grasp handles for support if available. Stand with body weight shifted on foot of resting leg and raise foot of exercising leg slightly off of floor or platform.

HOW TO DO:

Pull lever up to back of thigh by flexing knee. Return lever until knee is straight. Repeat. Continue with opposite leg.

Leg Curls

 

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GETTING STARTED:

Facing bench, stand between bench and lever pads. Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. Grasp handles.

HOW TO DO:

Raise lever pad to back of thighs by flexing knees. Lower lever pads until knees are straight. Repeat.


 

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GETTING STARTED:

Stand with shoulder width or narrower stance on elevated platform with thigh against bar. Grasp bar with shoulder width or slightly wider overhand grip. Disengage bar by rotating bar back.

 

HOW TO DO:

With knees straight, lower bar toward top of feet by bending hips. After hips can no longer flex, bend waist as bar approaches top of feet. Lift bar by extending waist and hip until standing upright. Pull shoulders back slightly if rounded. Repeat.

Squats

 

 

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GETTING STARTED:

From rack with barbell at upper chest height, position bar high on back of shoulders and grasp barbell to sides. Dismount bar from rack and stand with shoulder width stance.

HOW TO DO:

Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.