Standing on the floor with the ball pressed between your low back and the wall, walk your feet out one or two steps in front of your body and place them shoulder width apart. Place your arms directly out in front of your chest for balance and slowly bend your knees and hips into a squat position, allowing the ball … Read More

(isolates the quadricep muscles) Place your feet approximately 4-5 inches apart and grasp a sturdy object (such as a post) with both hands. Bend your legs and slowly lower yourself into a full squatting position with your knees bent at approximately 90 degrees or your thighs parallel to the floor. Your spinal erectors, abdominals, and upper-back muscles should be tensed … Read More

(works the quadriceps gluteals, hip flexors and hamstrings.) Lie back against the angled back pad. Place your feet about shoulder width apart on the footplate attached to the carriage with your toes angled slightly outward. Straighten your legs (without locking the knees) and rotate the stop bars at the sides of your hips to release the carriage for your set. … Read More

(focuses on the calf muscles) Place the balls of both of your feet on a 2-inch riser or similar object. Start with your toes pointing in and ankles out. Slowly rise onto your toes and hold for 1-2 seconds. Return to your starting position and perform 5-10 repetitions. Perform your next 5-10 repetitions with your toes pointing out and the … Read More