Murderer's Leg Workout

1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
3. Grip the bar with your hands comfortably wider than your shoulders.
4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
5. Stand with your legs shoulder width apart.
6. Bend your knees forward and allow your hips to bend back as if sitting down,
7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
8. Hold for a count of one.
9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

1. Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
2. Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
3. Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.

1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
3. Pause for one second.
4. Pushing up from your heels, raise back up to starting position and repeat.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
3. Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
4. Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.

1. Standing tall with a tight core and flat back, hold a barbell or a pair of dumbbells in front of you. Hands should be slightly wider than shoulder-width.
2. Maintaining a tight core and flat back, bend your knees slightly and push your hips back. Keep your arms extended and the weight close to the body. Once you feel the contraction in the back of your legs, slowly return to the starting position.

1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
2. Stand facing the barbell with your legs about 4-6 inches from the bar.
3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
5. Keep your arms fully extended and stand up with the barbell.
6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

1. Place a barbell on the floor and stand facing it with your feet shoulder width apart, toes pointing forward and your knees slightly bent. This is the start position.
2. As you exhale, bend at the waist keeping your back straight and knees slightly bent until you feel tension in your hamstrings.
3. Grasp the barbell with an overhand grip. Your arms should be fully extended with your hands spaced shoulder width apart.
4. Lift the barbell by extending your hips and waist in a smooth action until you have returned to the upright position, inhaling as you do so.
5. Pause for a count of 1-2.
6. Return the barbell to the floor or just above it by repeating step two.
7. Repeat.

This exercise should be avoided by those who suffer from lower back problems. To avoid injury, keep your back and torso straight at all times throughout this movement. This exercise can be performed using dumbbells or a straight bar attached to the low pulley of a cable station.

1. Place two dumbbells on the floor.
2. Stand facing the dumbbells with your feet shoulder width apart.
3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
6. Return the dumbbells to the floor in the same manner you picked them up.
7. Repeat.

1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.

1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
2. Lower the safety bars holding the weighted platform  and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
5. Repeat.
6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
3. Grip the bar with your hands comfortably wider than your shoulders.
4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
5. Stand with your legs shoulder width apart.
6. Bend your knees forward and allow your hips to bend back as if sitting down,
7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
8. Hold for a count of one.
9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

1. Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
2. Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
3. Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.

1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
3. Pause for one second.
4. Pushing up from your heels, raise back up to starting position and repeat.

1. Sit on a leg extension machine and place your  legs under the pad with your feet pointed forward. The pad should rest on your shins just above your feet and you will need to adjust it to suit.
2. Grip the hand bars (if fitted) firmly. This is the start position.
3. Using  only your quadriceps, fully extend your legs exhaling as you do so. Hold for a count of one.
4. Return to the start position in a smooth movement as you inhale,.
5. The angle at your knee should not go past 90-degrees.
6. Repeat.

This exercise can be performed one leg at a time.

1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor.
2. Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.
3. Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.
4. Return to the start position by lowering your hip to the floor.
5. Complete all the repetitions for one set before changing legs.

1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
2. Place your hands out to your sides palms flat for stability.
3. Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
4. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
5. Return to the start position by lowering your hips back to the floor.
6. Pause then repeat.

1. Lie face down on a leg curl machine and lock your heels under the foot pad. Make sure your legs are fully extended and the foot pads are resting on the back of your ankles.
2. If the machine is equipped with handles, grip them. If not, grip the front of the pad you are lying on.
3. Remaining flat on the bench, with no arching of your spine, curl your legs up in a smooth arcing motion by bending your knees until your hamstrings are fully contracted. Hold for a count of one.
4. Slowly lower your legs to the starting position in a smooth arcing motion.
5. Repeat

Don't use so much weight for this exercise that you need to swing or jerk the weight up. Doing so can cause injury to your lower back and / or hamstrings. Start with a lower weight until your strength increases.

1. Adjust the seated leg curl machine to position the footpad just above your heels.
2. Sit upright and engage your abs as you position your legs in front of you.
3. Begin to curly your legs back slowly towards you and flex your calf muscles as you do so.
4. Return to the starting position by extending the legs in front of you again.

Tip: Try not to swing the weight or execute the movement too quickly.

1. Grip a chin up or pull up bar with a firm overhand grip.
2. Hang from the bar with your legs straight.
3. Raise your legs by flexing your hips forward and bending your knees up towards your chest.
4. Continue to raise your knees towards your chest by flexing your waist forward. Don’t swing your body to use momentum. Use your abdominals to pull your legs up.
5. Return to the starting position, lowering your legs slowly until they are straight.
6. Repeat.

For added resistance you can wear a dip belt with weight suspended from.

1. Place your forearms are on the pads or bars of the apparatus you are using and grip the handles or bars. Your arms should be bent at 90 degrees and your upper arms in a straight line with your sides.
2. Your torso should be straight and your lower back pressed against the pad of the bench if using one.
3. Keep your legs extended and pointing down to the floor. This is the start position.
4. Exhale and as you do so, lift your legs up in a smooth arc bending at the knees until your thighs are about parallel to the floor. Hold for a count of one.
5. Return to the start position in a smooth, controlled movement while inhaling.
6. Repeat.

Do not use momentum or swing your legs to perform this exercise. As your strength increases, you can rotate your pelvis forward at the top of the movement to engage more of your lower abdominal muscles. You can also keep your legs fully extended throughout the movement to increase the resistance and difficulty of the exercise.

1. Lie flat with hands under your buttocks.
2. Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
3. Hold and then slowly return to starting position.

1. Position yourself underneath a pull-up bar. Reach overhead, taking a grip that is at or just outside of shoulder-width. Place a slight bend in the elbows at all times.
2. Breathe out forcefully as you bring your knees up and towards your chest. Minimize swinging by contracting your abdominals throughout. Pause at the top of the movement.
3. Slowly bring your knees to the starting position. Repeat.

1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

1. Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
2. Step forward with either leg in a long stride. Keep your other foot in place behind you.
3. Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
4. Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
5. Hold for a count of one.
6. Push down through your front heel and extend both knees to return to the start position.
7. Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
8. Repeat.

Try to keep your hands on your hips at all times, using your obliques to keep your balance.

• Stand straight with a tight core and flat back.
• Keep your hands at your sides or hold on to a wall for balance.
• Bring your feet to be hip distance apart.
• Focusing the tension in your calf muscles, slowly raise yourself up on to the balls of your feet.
• Pause at the top of the movement and slowly return to the starting position.

• Stand up straight with your hands at your sides.
• Keep your back straight and your core tight.
• Forcefully press off the ground with the balls of both feet.
• Launch into the air and land softly on the balls of your feet.
• Focus the tension in the calf muscles, NOT the quadriceps.
• Repeat.

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.