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| Leg Exercises Page 2 |
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Bench Step-ups Step firmly on the bench, push up using your front leg, tap your other foot on the bench then step back down, repeat |
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Abductor Machine Using glutes, push through pads by knees Hold wide for 2 seconds Slowly bring back together |
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Adductor Machine Squeeze with inside of thighs using pad by inside of knees not feet Hold for 2 seconds in middle |
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Leg
Press Keep low back on pad Keep feet flat on footrest Push with glutes & quads equally |
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Leg
Extension Don't arch your back Don't lock knees out at top "Lift" legs off pad through movement instead of pushing down |
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Leg Curl Don't arch your back Keep your back & butt against the pads Hold 2 seconds at bottom |
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Glute Machine Push with a flat foot Keep hips square Don't arch your back |
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Seated Calf Raise Keep body tall and straight "Point" your toes to contract calves & "Flex" your feet to stretch Hold 2 seconds at top |
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Standing Calf Raise Contract calf muscles at top Get good stretch at bottom Keep knees soft |
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Calf Raises on Leg Press Machine Contract calf muscles at top Get good stretch at beginning Keep knees soft |