Stand facing a room approximately 20-50 feet long. Step forward with your right leg and slowly lower your body until your rear knee is about 2 inches above the floor. Remember to keep your right knee directly over your right foot while keeping your back straight and shoulders upright. Step forward with your left leg and repeat the above. Continue … Read More

(isolates stress on the tibialis anterior muscle in the front of your shin) Sit at the end of a flat exercise bench with your feet flat on the floor and close to each other. Raise your toes from the floor by flexing your feet upward as high as possible. Hold this peak-contracted position for a slow count of two, then … Read More

(places direct stress on the hamstrings, gluteus and spinal erectors) Stand upright with your feet fairly close together, your toes pointed directly forward and a shoulder-width over-grip on the bar. Keep both your arms and legs straight, but not locked, throughout the movement. Keeping your back straight, slowly bend forward at the waist and lower the barbell down. Reverse the … Read More

Place your feet approximately 8-10 inches apart and with your left leg, take a large step forward just enough so the front of your toes is ahead of your left knee. This prevents additional stress being placed on the knee joint. Bend the left leg as fully as possible. In the bottom position, your right knee should be 2-4 inches … Read More

(quadricep isolation movement) With the backs of your knees against the edge of the padded surface at the lever arm end of the machine, slip your toes under the lower set of roller pads. With your legs bent to at least a 90 degree angle, grasp the handles (or seat edge) provided beside your hips to brace your body in … Read More

(best for athletes requiring quickness and power) Place barbell on squat rack and position yourself under the bar. Position the bar across your shoulders (you can pad it with a towel if you feel the bar is penetrating into your spine too sharply). Set your feet about shoulder width apart and lift the bar off the rack. Step back keeping … Read More

Lying on your back, place your feet on the ball with your hands on the floor by your side. Lift your hips off of the floor so that your body is straight. Keeping your hips lifted, bend your knees rolling the ball towards your buttocks and then return to the starting position. Perform two to three sets of 10-20 repetitions … Read More

(Primary muscles: same as other squats with extra emphasis on the lower and outer sections of the quadricep muscle complex) Position shoulders beneath yokes. Place your feet close together on the foot platform with toes angled outward at approximately 45-degree angles. Straighten your legs to bear the weight of the machine. Rotate the stop bars on the side to release … Read More

(Primary muscles: quadriceps, gluteus maximus, and lower and upper back muscles. It places more emphasis on the front thigh than barbell squats) Step up to the bar and position it across the deltoids at the base of the neck just above the upper pectorals. With your upper arms parallel to the floor and keeping your elbows just below shoulder height, … Read More

(On the front leg of the lunge, stress is placed on the buttocks and quadriceps. The back leg focuses on the upper quadriceps and hip flexors.) Standing upright with your arms straight at your sides, grasp a dumbbell in each hand. Stand with your feet 8-10 inches apart and your toes facing forward. Step forward 2-2.5 feet with your left … Read More

(stresses gluteals and upper hamstrings) Attach the ankle cuff to the end of the cable on the pulley machine. Hook the cuff around your right ankle and position yourself facing the machine. Step back slightly from the machine, creating tension on the cable. Keeping both legs relatively straight, use your gluteal muscles to extend your right leg as far back … Read More

(stresses abductors) Attach the ankle cuff to the end of the cable and around your right ankle. Grasp a sturdy upright to restrain your body and stand with your left side to the weight stack. Keeping your leg as straight as possible, extend your right leg out, away from the weight stack. Hold this peak-contracted position for 1-2 seconds before … Read More

Stand facing a bench that is least 30 to 40 centimeters high. Hold a dumbbell in each hand and step up onto the bench with your right leg. Straighten your right leg and bring the left leg up to join the right leg. Reverse the movement stepping off with your right leg to return to your starting position. Be sure … Read More

(Primary muscles: quadriceps, gluteus maximus, hip flexors and hamstrings) Place barbell on squat rack and position yourself under the bar. Position the bar across your shoulders. Set your feet about shoulder width apart and lift the bar off the rack. Step back keeping your feet about shoulder width apart with your toes slightly angled outward. Bend your legs and slowly … Read More

(On the front leg of the lunge, stress is placed on the buttocks and quadricep. The back leg focuses on the upper quadriceps and hip flexors.) Balance a light barbell across your shoulders behind your neck by grasping it on each side. Stand upright with your feet 8-10 inches apart, keeping your toes pointed directly forward and your hips straight. … Read More