L E G S & B O O T Y

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 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. Lay on a mat with your arms flat by your sides, your knees bent, and your feet flat on top of the round side of a Bosu ball.
2. Push your feet into the Bosu ball and lift your glutes off the ground until your body reaches a fully-bridged position.
3. Hold this top position for the designated tempo, try to tense your glutes during this time.
4. Lower your body back down to the starting position to complete the rep.

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. Position yourself on all fours on a mat.
2. Position your hands underneath your shoulders and place your knees under your hips.
3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
4. Lower the knee without touching the floor and repeat the lift.
5. Once you’ve completed the reps on the right leg, switch legs.

• Place a BOSU Ball on the ground with the blue rubber side facing up. Carefully, place your elbows on each side of the rubber side. Take a push-up position. Make sure your feet are together, core is tight and hips are level.
• Slowly, raise your left foot up in the air. Pause, feel the contraction in your glutes and hip flexors then slowly descend. Repeat on the other side.
• Continue alternating until the set is finished.

1. Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.
2. Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.
3. Slowly lower the leg to the starting position and repeat with the other leg.

1. Position yourself on all fours on a mat.
2. Position your hands underneath your shoulders and place your knees under your hips.
3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
4. Lower the knee without touching the floor and repeat the lift.
5. Once you’ve completed the reps on the right leg, switch legs.

• 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. Place a resistance band around your knees
2. Lay sidewise on an exercise mat with your knees, together, pointing forwards and bent at a 90 degree angle.
3. Keeping your feet in a fixed position, lift your upper knee about 8 – 10 inches away from your lower knee.
4. Hold this extended position for 1 second before slowly lowering your knee back to its starting position.

Do not perform if you have had recent knee injuries.

• Attach an ankle strap around your right ankle. Stand tall in front of a cable machine with a flat back and tight core. Use the cable machine for balance, if necessary.
• While balancing on your left foot, move your right foot up and back. Pause at the top of the movement then slowly bring the foot down. Do not let your right foot touch the ground before repeating.
• Once finished, repeat on the other side.

1. Position yourself on all fours on a mat.
2. Position your hands underneath your shoulders and place your knees under your hips.
3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
4. Lower the knee without touching the floor and repeat the lift.
5. Once you’ve completed the reps on the right leg, switch legs.

• Grip a cable handle in each hand. Stand away from the cable machine so that the slack tightens. Make sure your back is straight and your core is tight.
• Bend your knees and drive your hips back while you keep your chest up. Stand back up then pull the handles back, leading with your elbows. Tighten the back muscles then return handles to the starting position.
• Repeat.

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. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
2. Keep your shoulders back. And your back straight.
3. Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
4. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
5. Return to the start position by slowly straightening your legs and raising your body back to a standing position.
6.  Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.

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 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. With your feet shoulder-width apart, stand with water bottles 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. Position yourself under a barbell held by a squat rack. Keeping your elbows high, place your arms up and under the bar. The bar should be resting on the front of your shoulders. Core is tight. Back is flat.
2. Maintaining control, lift the bar up. Bend your knees forward and allow your hips to bend back as if sitting down. Pause when thighs are parallel with the floor.
3. Return to the starting position and repeat.

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. 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 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. Stand with your feet shoulder width apart while holding a light dumbbell to your chest. You should hold the dumbbell by one end between your hands, with the other end extending down your torso. This is the start position.
2. Squat down keeping your slightly arched and pushing your hips back.
3. Continue down until your thighs are parallel to the floor.
4. Hold for a count of one.
5. Return to the start position.
6. Repeat.

This exercise can also be performed with a kettlebell.

1. Stand up straight with a tight core and flat back.
2. Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
3. Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
4. Complete this wide stance squat by having your thighs come parallel with the ground.
5. Pause and slowly return to the starting position without locking your knees.
6. Repeat.

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 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. Place a kettlebell on the ground. Step over the kettlebell so that it is in the center beneath you. Move your feet to shoulder-width or just outside of shoulder-width. Tighten your core and keep your chest up.
2. Begin by kicking your hips back and slightly bending your knees. Extend your arms down to grab onto the kettlebell.
3. Holding on to the kettlebell, drive your hips forward to stand back up. Slowly, reverse the movement by kicking your hips back and slightly bending the knees. Do not let your lower back arch.

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. Find a comfortable position on a leg-press machine with your feet placed, flat, about shoulder width apart.
2. Extend the resistance away from your body until your knees are at an almost locked position (never fully lock your knees).
3. Further extend the platform away from your body, by driving your toes forward, into a tip-toe position.
4. Hold this fully-extended position for 1 second, before lowering the platform to your extended-leg, flat-footed position.

Do not perform if you have had recent knee injuries.

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. 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. Stand upright with a tight core and flat back. Extend arms to chest level in front of you while holding the weight.
2. Step forward with one leg. Front thigh should be parallel with the floor. Drop the back knee.
3. Rotate the torso towards the leg that stepped out while keeping arms extended. Push back up to the starting position.

This exercise can be performed with a dumbbell or a plate weight.

1. Keeping your back upright, take one step forward (around 1.5x a normal forward step).  
2. Lower your body into the lunge until the forward leg reaches a 90-degree angle bend.
3. As you lunge, strike forward with your opposite hand to a punch. Your back knee should only just hover from the floor.
4. Push upwards through the front leg and drive your body back to the starting position.

1. Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
2. Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
3. Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.

1. Stand tall while holding a pair of dumbbells at your sides with an overhand grip. Your feet should be at shoulder-width. Tighten your core and carefully step forward with your left leg.
2. Bend the left knee forward while dropping the right knee towards the ground. Once your left thigh is parallel with the ground, pause and contract the hamstrings.
3. Keep your upper arms at your sides as you curl the dumbbell up and towards your shoulder, and rotate them into a hammer position. Slowly lower the dumbbells then kick off the floor with your left foot to return to the starting position. Repeat on the right side. Continue alternating.

1. Place your back flat against the back pad of the hack machine and position your shoulders under the shoulder pads.
2. Place your legs in a shoulder width stance with your toes pointed out slightly.
3. Grip the side handles of the machine and disengage the safety bars.
4. Straighten your legs, but do not lock your knees. This is the start position.
5. Inhale as you slowly lower the weight by bending your knees.
6. Continue down until the angle between your upper legs and your calves is slightly less than 90-degrees. Your outer knee should be in line with your toes. Do not extend your knees past your toes. Hold for a count of one.
7. Return to the start position by pushing down through your heels and extending your legs, exhaling as you do so. When you reach the starting position,hold for a count of one.
8. 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. 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. Place a resistance band around your knees
2. Lay sidewise on an exercise mat with your knees, together, pointing forwards and bent at a 90 degree angle.
3. Keeping your feet in a fixed position, lift your upper knee about 8 – 10 inches away from your lower knee.
4. Hold this extended position for 1 second before slowly lowering your knee back to its starting position.

Do not perform if you have had recent knee injuries.

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. 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. Lay down on an exercise mat with your feet flat on the floor and your knees pointing upwards bent at a 90 degree angle.
2. Place a resistance band across your hips and pin it down to the ground using your hands at either side.
3. Raise your hips upwards until a straight line is formed from your knees to your shoulders.
4. Hold this extended position for 1 second before slowly lowering your hips down to the starting position.

Do not perform if you suffer from hypertension.

1. Select an appropriate weight for the plate you will be using. Place it next to where you will be laying.
2. Lay on flat on your back. Bend your knees, bringing your feet towards your hips. Bring the plate up and on to your pelvic area.
3. Tighten your core, flatten your back, and make sure your feet are firmly on the ground. Raise your hips up, creating a straight line from your head to your knees.
4. Slowly lower your hips and repeat the movement.

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. Position yourself on the ground supporting yourself on your hands and knees. Hold the handles of a resistance band in each hand. Hook the middle of the band on your left foot, pushing it back until the slack tightens.
2. Brace your core and maintain a flat back as you kick your left leg back and up.
3. Slowly return your leg to the starting position, not allowing the knee to touch the ground. Repeat the movement.

• Attach an ankle strap around your right ankle. Stand tall in front of a cable machine with a flat back and tight core. Use the cable machine for balance, if necessary.
• While balancing on your left foot, move your right foot up and back. Pause at the top of the movement then slowly bring the foot down. Do not let your right foot touch the ground before repeating.
• Once finished, repeat on the other side.

1. Lay down on an exercise mat with your feet flat on the floor and your knees pointing upwards bent at a 90 degree angle.
2. Lift one knee towards your chest and, holding the resistance band in both hands, loop the centre around the base of your foot.
3. Contract your glutes and extend your leg outwards at 45 degree angle until your knee is almost straight.
4. Hold this extended position for 1 second before allowing your leg to be pulled back into its starting position.

Do not perform if you suffer from hypertension.

1. Position yourself on the ground supporting yourself on your hands and knees. Hold the handles of a resistance band in each hand. Hook the middle of the band on your left foot, pushing it back until the slack tightens.
2. Brace your core and maintain a flat back as you kick your left leg back and up.
3. Slowly return your leg to the starting position, not allowing the knee to touch the ground. Repeat the movement.

1. Step inside of a tied resistance band. Separate your feet to shoulder-width. Place a slight bend in the knees while you keep your chest up.
2. Slowly step to the side with the right foot. Your stance should be well outside of shoulder-width.
3. Pause then step with the left foot in the same direction as the right. Keep stepping out with the right until the set is complete then switch sides.

1. Stand with your feet slightly wider than shoulder width apart. Bend your knees and bring yourself down into a squat until your thighs are parallel to the floor.
2. Keep your chest up, your eyes focused straight ahead, and your core engaged. 
3. Take mini, duck-like steps forwards and backwards for the designated number of reps.
4. Quack quack.

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. 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. 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. 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. 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. Stand up straight with a tight core and flat back.
2. Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
3. Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
4. Complete this wide stance squat by having your thighs come parallel with the ground.
5. Pause and slowly return to the starting position without locking your knees.
6. Repeat.

1. Set a barbell on a rack at your shoulder height.
2. Step under the bar and rest the back of your shoulders against the bar. Do not put the bar on your neck.
3. Hold on to the bar using an overhand grip so that your palms are facing forward.
4. Lift the barbell off the rack by pushing up with your legs while straightening your torso.
5. Step away from the rack and position your legs in a wider than shoulder width position and with your toes slightly pointed out.
6. Keep your head up and look straight ahead at all times, as looking down will put you off balance.
7. Ensure your back is straight. This is the start position.
8. As you inhale, slowly lower the bar by bending your knees while keeping a straight posture with your head up.
9. Continue down until the angle between you upper legs and calves is slightly less than 90-degrees . As a guide, the front of your knees should be in line with your toes. Do not allow your knees to extend out beyond your toes.
10. Hold for a count of one.
11. As you exhale, raise the bar back to the start position, by pushing through your heels as you straighten your legs.
12. Pause for a count of one.
13. Repeat.

This is an exercise which carries some risk. If you have back issues, substitute this exercise for the dumbbell squat or leg press instead. Never slouch your back forward as this can cause back injury. This exercise is best performed inside a squat rack for safety purposes.

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 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. Select an appropriate weight for the plate you will be using. Place it next to where you will be laying.
2. Lay on flat on your back. Bend your knees, bringing your feet towards your hips. Bring the plate up and on to your pelvic area.
3. Tighten your core, flatten your back, and make sure your feet are firmly on the ground. Raise your hips up, creating a straight line from your head to your knees.
4. Slowly lower your hips and repeat the movement.

1. Position your upper back on a padded bench so that your body runs perpendicular to the bench. 
2. Align your feet so they are about shoulder width apart, with the soles flat on the box with your back and hips elevated from the floor.
3. Slowly lower your body into the gap between the bench and the box allowing your toes to point upward as you do so.
4. Lift your body upwards using the muscles in your lower back and glutes all the way to the top of the extension.
5. Tense you glutes holding the top position before lowering your body back down for the next rep.

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.