Leg Workout

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. 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. 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. Set up an adductor machine by selecting and appropriate weight and adjusting the seat and leg pads to a comfortable position.
2. If fitted, grasp the handles on each side of the machine.
3. Keep your entire upper body straight and stationary with your back pressed firmly against the back rest. This is the start position.
4. While exhaling, press against the legs pads of the machine with your legs, and bring your thighs close together.
5. When you feel a slight stretching in your adductors, pause for a count of one squeezing them as you do so.
6. In a controlled movement, return to the start position, inhaling as you do so.
7. Repeat.

• Standing sideways with your left side facing the weight stack of a pulley machine, attach an ankle cuff to the right ankle.
• Hold the machine for balance if you need to and slowly lift your right leg up to the right side.
• Pause and slowly return your right leg to starting position.
• Repeat the movement.

1. Lie on your right side on top of a yoga mat or other soft surface.
2. Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
3. Slowly lift the left leg into the air, keeping it straight during the exercise.
4. Slowly lower your left leg. Complete the set then repeat with the other leg.

1. On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand across your body.
2. Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the right knee up while keeping the feet together.
3. Pause at the top of the movement and slowly lower your right knee down to the starting position.

1. Set up an adductor machine by selecting and appropriate weight and adjusting the seat and leg pads to a comfortable position.
2. If fitted, grasp the handles on each side of the machine.
3. Keep your entire upper body straight and stationary with your back pressed firmly against the back rest. This is the start position.
4. While exhaling, press against the legs pads of the machine with your legs, and bring your thighs close together.
5. When you feel a slight stretching in your adductors, pause for a count of one squeezing them as you do so.
6. In a controlled movement, return to the start position, inhaling as you do so.
7. Repeat.

• Standing sideways with your left side facing the weight stack of a pulley machine, attach an ankle cuff to the right ankle.
• Hold the machine for balance if you need to and slowly lift your right leg up to the right side.
• Pause and slowly return your right leg to starting position.
• Repeat the movement.

1. Lie on your right side on top of a yoga mat or other soft surface.
2. Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
3. Slowly lift the left leg into the air, keeping it straight during the exercise.
4. Slowly lower your left leg. Complete the set then repeat with the other leg.

1. On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand across your body.
2. Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the right knee up while keeping the feet together.
3. Pause at the top of the movement and slowly lower your right knee down to the starting position.

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. 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. 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. Begin with a light weight and stand facing the machine. Position one leg for the lift by hooking it under the weight pad.
2. Make sure the pads are in a comfortable position around your ankle in order to involve the heel in the movement. Don’t position the pads too high on the calf.
3. Grab hold of the support handles.
4. Flex your knee and lift the pad upwards as far as you can towards your buttocks as you exhale.
5. Lower the leg to the starting position.

1. Lie on the ground with a TRX Suspension Strap at your feet. Lift both your feet into the strap, making sure they are secure. Tighten your core and place your hands at your sides.
2. Drive your hips up while maintaining a straight line with your body. Curl your feet in, moving them towards your butt. Maintain balance with your hands on the ground.
3. Once your feet reach your butt, slowly extend your feet back to the starting position. Do not allow your hips to drop. Contract the core during the entire movement.

1. Place an exercise step or something similar on the floor in front of you. It should be two or three inches high.
2. Holding a dumbbell in each hand, place your toes and the balls of your feet on the step. Make sure the arches of your feet are not on the step and your heels are on the floor.
3. Raise your heels as high as possible by pushing through the balls of your feet and toes while extending your ankles. Hold for a count of one.
4. Return to the starting position by bending your ankles until you feel a stretch in your calves.
5. Repeat.

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. Sitting on a calf raise machine, position your upper thighs under the top pad. The pad should be resting just above your knees.
2. Place the balls of your feet on the foot plate.
3. Keeping the balls of your feet in position, lower your heels as far as possible.
4. Slowly raise your heels as if standing on your toes. Continue as far as possible until you feel a stretch in your lower calves. Hold for a count of one.
5. Slowly lower your heels back to the starting position and repeat.

If the machine isn't equipped with foot plates, you can use barbell plates placed under the machine to increase your range of motion. Don't

1. Set up two weight plates on the ground next to each other. Position a loaded barbell across your trap muscles. Step on to the weight plates with the balls of your feet.
2. With a tight core and flat back, raise yourself up with your feet only. Pause at the top of the raise.
3. Slowly lower yourself down but do not touch the ground. Raise yourself back up.
4. Repeat.

1. Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.
2. Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.
3. Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.

1. Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
2. Keeping your back straight, lower your body towards the ground by bending your knees.
3. As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the pose for 1 second before driving your feet into the floor and slowly push your body back up to the starting position.
4. For a bonus, tense your glutes at the top of the movement.

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.