1. Stand with your feet shoulder-width apart, holding a barbell across your upper back.
2. Keeping your chest up and core engaged, bend at the knees and lower your body until your thighs are parallel to the ground.
3. Push through your heels to stand back up, keeping the barbell steady on your upper back.
4. Repeat the movement for the desired number of reps.
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.
1. Stand with your feet hip-width apart, holding a dumbbell in each hand.
2. Take a big step forward with one foot, lowering your body until your back knee is hovering above the ground while keeping your chest up and core engaged.
3. Push through your front foot and step forward with the other foot, repeating the lunge motion.
4. Continue alternating legs and walking forward for the desired number of reps.
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)
Hold for a count of one.
5.Push down through your front heel and extend both knees to return to the start position.
6.Pause then repeat with your other leg.
7.When you have lunged with both legs, that is one repetition.
8.Repeat.
1. Stand with your feet shoulder-width apart, hands at your sides, or in front of your chest.
2. Keeping your chest up and core engaged, bend at the knees and lower your body until your thighs are parallel to the ground.
3. Push through your heels to stand back up to the starting position.
4. Repeat the movement for the desired number of reps.
1. Stand a few feet in front of a bench or elevated platform, facing away from it.
2. Place one foot behind you on the bench, laces down, and one foot in front of you.
3. Lower your body until your back knee is hovering above the ground while keeping your chest up and core engaged.
4. Push through your front foot to return to the starting position and repeat the movement on the other leg for the desired number of reps.
1. Sit into the machine with your back pressed fully against the back pad and your feet positioned just outside shoulder width and pointed slightly out.
2. Press the push plate away from you with your legs and undo the safety bar using the handles. You should fully extend your legs without locking out at your knees.
3. Return the weight back to the starting position while making sure to keep your knees pressed out in line with your feet through the entire movement.
4. Repeat for reps.
1.Sit into position.
2.Position your feet on the platform. Higher up emphasizes more glutes while a lower foot position will emphasize your quads.
3.Press the foot plate away from you and then release the safety mechanism. (This will vary from machine to machine so ask an instructor for help).
4.Press to foot plate until your legs are nearly fully straight. Stop before you knees fully lock out.
5.Begin to lower the weight plate towards your body by bending at the knees and hips while keeping your feet fully plated on the foot plate.
6.Only go as low as you can keep your feet fully planted and your back fully pressed into the back pad.
TIP: if your feet keep coming off the platform try a high foot position.
1. Adjust the back pad of the seat so your knees are just in front of the bottom seat pad.
2. Position the roller pad so it is on the shin just above the ankles.
3. Grip the handles and extend your legs to a straight position while holding yourself firmly into the seat.
4.Repeat for reps
1. Stand in front of a high box or bench with your feet shoulder-width apart.
2. Place one foot on top of the box or bench, keeping your knee in line with your toes.
3. Push through your heel to stand on top of the box, keeping your core engaged and your knee in line with your toes.
4. Step down from the box and repeat the movement with the opposite leg, alternating legs for the desired number of reps.
1. Place your back flat against the pad and your shoulders under the upper pads. Place your feet about shoulder width apart and pointed slightly outwards.
2. Grip the safety catch handles and then press up into a full standing position. Bring the handles together.
3. Slowly allow your knees to bend as you squat down between your legs. Keep your knees pointed out in line with your feet.
4. Go as low as you can keep your lower back on the pad and your feet fully flat.
1. Adjust the back pad of the seat so your knees are just in front of the bottom seat pad.
2. Position the roller pad so it is on the shin just above the ankles. Select your weight using the pin.
3. Grip the handles and extend your legs to a straight position while holding yourself firmly into the seat.
4.Repeat for reps
1. Begin by holding a kettlebell in each hand at your sides, with your feet hip-width apart.
2. Take a step forward with your right leg, lowering your body into a lunge position.
3. As you push off with your right foot to stand back up, take a step forward with your left foot and lower into a lunge position.
4. Continue alternating legs and taking steps until you complete the desired number of lunges.
1. Sit on the machine with your back pressed flat against the seat. Position your feet slightly outside shoulder width and point your feet slightly outwards.
2. Use the lever to slide the seat into a lower position.
3. When the seat is locked into place you can begin pressing your feet into the platform which will drive your body and seat backward.
4. Keep pressing until your legs are almost straight. Don’t lock out your knees.
1. Stand with your feet hip-width apart, holding a dumbbell in each hand.
2. Step one foot back behind you, landing on the ball of your foot.
3. Lower your back knee towards the ground, keeping your front knee bent at a 90-degree angle.
4. Push through your front foot to return to the starting position, and repeat on the other side for the desired number of repetitions.
1. Stand facing a plyometric step, holding a dumbbell in each hand.
2. Step one foot back onto the step, keeping your front knee directly over your ankle.
3. Lower your back knee towards the ground, keeping your front knee bent at a 90-degree angle.
4. Push through your front foot to return to the starting position, and repeat on the other side for the desired number of reps.
1. Stand with your feet hip-width apart, holding a dumbbell in each hand.
2. Take a big step forward with one foot and lower your body until your back knee is hovering above the ground while keeping your chest up and core engaged.
3. Push through your front foot to return to the starting position.
4. Repeat the movement on the other leg for the desired number of reps.
1. Stand with your feet hip-width apart, holding a barbell across your upper back.
2. Take a big step forward with one foot and lower your body until your back knee is hovering above the ground while keeping your chest up and core engaged.
3. Push through your front foot to return to the starting position.
4. Repeat the movement on the other leg for the desired number of reps.
1. Hold a dumbbell in each hand at shoulder level, palms facing inwards.
2. Squat down, keeping your chest up and your knees aligned with your toes.
3. As you rise from the squat, press the dumbbells overhead, fully extending your arms.
4. Lower the dumbbells back to your shoulders as you return to the starting position, and repeat.
1. Start by holding a kettlebell with both hands, with your palms facing in and the kettlebell resting against your chest.
2. Lower your body into a squat position, keeping your chest up and your knees aligned with your toes.
3. As you rise out of the squat position, press the kettlebell overhead, fully extending your arms.
4. Slowly lower the kettlebell back to your chest as you return to the starting position, and repeat for the desired number of reps.
1. Begin by standing with your feet shoulder-width apart and a barbell resting on your front shoulders, palms facing upwards and elbows pointing forward.
2. Lower your body into a squat position, keeping your chest up and your knees aligned with your toes.
3. As you rise out of the squat position, press the barbell overhead, fully extending your arms.
4. Slowly lower the barbell back to your front shoulders as you return to the starting position, and repeat for the desired number of reps.
shoulders under the shoulder pads.
2. Grasp the handles or bars provided for stability, ensuring a secure grip.
3. Lower your body by bending your knees and hips, keeping your back straight and chest lifted.
4. Push through your heels to extend your knees and hips, returning to the starting position.
1. Start with a dumbbell on the ground between your feet. Stand with your feet shoulder-width apart, knees slightly bent, and your back straight.
2. Reach down and grab the dumbbell with an overhand grip, keeping your arm extended and your palm facing your body. This is your starting position.
3. Explosively drive through your heels and extend your legs and hips, simultaneously pulling the dumbbell upwards in a swift, fluid motion.
4. As the dumbbell rises, quickly rotate your hand, flipping your palm to face upwards, and continue pulling the weight overhead. Catch the weight with your arm extended.
1. Stand inside the trap bar with your feet shoulder-width apart. Grip the handles with palms facing inwards.
2. Keep your chest lifted, engage your core, and lower your body by bending your knees and pushing your hips back, maintaining a neutral spine.
3. Squat down until your thighs are parallel to the ground or as low as you can comfortably go, while keeping your knees in line with your toes.
4. Push through your heels and engage your leg muscles to return to the starting position.
1. Set Up: Adjust the seat and footpad of the leg extension machine to your desired settings. Load an appropriate weight plate onto the machine.
2. Position: Sit on the machine with your back against the backrest and your feet securely positioned under the footpad. Make sure your knees are aligned with the machine's pivotpoint.
3. Execution: Extend one leg fully, pushing against the footpad while keeping your back against the backrest. Exhale as you perform this extension. Keep your movement controlledand avoid using momentum.
4. Return: Inhale as you slowly lower the weight by bending your knee, returning to the starting position. Maintain control throughout the movement. Repeat for the desired numberof repetitions on one leg before switching to the other.
Performing unilateral leg extensions helps strengthen the quadriceps muscles while also addressing any strength imbalances between your legs. Make sure to use proper form andselect an appropriate weight for your fitness level.
1. Set Up: Adjust the height of the machine's platform to match your body height. Ensure that the weight stack or loading mechanism is set to the desired resistance level.
2. Attach the Belt: Put on the provided belt or harness and secure it around your waist. Make sure it's snug but not uncomfortably tight.
3. Stand on the Platform: Step onto the machine's platform with your feet shoulder-width apart. Position yourself so that the weight stack is between your legs and the belt issecurely attached to your waist.
4. Squat: Initiate the squat by bending at your hips and knees. Keep your back straight, chest up, and core engaged as you lower your body down. Lower yourself until your thighsare parallel to the ground or as far as your mobility allows.
5. Return to Standing: Exhale as you push through your heels and extend your hips and knees, lifting the weight stack or resistance. Stand back up to the starting position. Keepyour movements controlled and maintain good form throughout the exercise.
The Belt Squat Machine is an effective lower-body exercise that targets your quads, hamstrings, and glutes while reducing stress on your spine. Adjust the weight to match yourfitness level and focus on maintaining proper form during each repetition.
1. Hold a kettlebell by the horns at chest level with your elbows pointing down.
2. Stand with your feet shoulder-width apart and your toes pointing slightly outwards.
3. Keeping your chest up and core engaged, lower your hips down and back as if you're sitting in a chair.
4. Pause briefly at the bottom before driving through your heels to return to the starting position. Repeat for the desired number of reps.
1. Stand in front of a sturdy box or bench with your feet shoulder-width apart.
2. Hinge at the hips and lower yourself down onto the box, keeping your knees in line with your toes.
3. Pause briefly, then drive through your heels and stand back up to the starting position.
4. Repeat the movement for the desired number of reps, focusing on maintaining proper form and control throughout the exercise.
1. Hold a kettlebell by the horns close to your chest.
2. Stand in front of a box or bench, with your feet shoulder-width apart.
3. Sit back and down on the box, keeping your chest up and your knees tracking over your toes.
4. Push through your heels to stand up, squeezing your glutes at the top.
1. Stand with your feet shoulder-width apart, holding a dumbbell vertically by one end in front of your chest, with your elbows pointed down.
2. Slowly squat down by pushing your hips back and bending your knees, keeping your chest up and back straight, until your thighs are parallel to the ground.
3. Pause for a moment at the bottom of the squat, then push through your heels to stand back up to the starting position.
4. Repeat for desired reps.
