Leg Press

How To Start

• Sit on the leg press machine with your back straight pressed against the pad f the machine.
• Place your feet parallel and hip-width apart on the machine.
• Release the safety bars and extend your legs.

Movement of the exercise

• Slowly bend your legs and lower the platform as shown in the above picture.Wait for 2 secs
• Return the platform to the starting position.

Tips on performing Leg Press

• Keep your back straight,do not not bend it,it can cause lower back strain
• Keep your knees parallel with your toes. .
• Make sure you do not bounce your knees off your chest.

 

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Leg Extention

How to start

• Sit on the leg extension machine, adjust it so that the  your thighs are fully supported on the seat.
• Place your feet under the foot pads of the  machine.
• Hold  the side  handles on the  of the machine to prevent your hips lifting up while performing the exercise.

Movement of the exercise

• Straighten your legs to full extension, keeping your thighs fully in contact with the bench.
• Hold for 2 secs and then slowly return to the starting point.

Tips on Leg Extention

• Do raise your thighs and hips off the seat.
• Try to hold for 2 secs’ while bringing your  legs back to the starting position
• Avoid swinging of  your legs ­ during the movement.

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Standing Calf Raise

How to start

• Place your shoulders under the pads of a standing calf raise machine, or lift a bar weight weight across the back of your shoulders.
• Stand on your feet with half of your the feet hanging out of the platform

Movements of the exercise

• Rise up on your toes as high as possible.
• Hold in that position for 2secs ; then slowly come back to the starting postion.

Tips on Standing Calf Raise

• Keep your legs straight throughout the movement.
• Stretch your calves fully at the bottom of the movement.The movement smooth and continuous.
• Keep your body straight

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Dead Lift

How to start

• Stand infront of the barbell  with your feet parallel and hold the barbell  shoulder-width apart.
• Bend your legs until your hips and knees ” are at the same level, keeping your head level up.  Keep your back straight.

Movement of the exercise

• Use the power of your legs and hips to lift the bar from the floor and keep your arms straight,lift until your legs are straight Hold for 2 secs.
• Slowly return to the starting position, keeping your  arms straight and head up, eyes looking forwards.

Tips on Deadlift

• Make sure your knees travel in line with your toes – do not allow them to travel inwards.
• Keep your back straight throughout the movement
• Keep the bar  close to your legs during the movement.

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Barbell Squat

How to start

• Place the bar on the upper part of your back  (not your neck).
• Firmly hold the bar,  shoulder-width apart.
• Position your feet shoulder width apart .

Movements of the exercise

• Start your hips, then knees.
• Keeping your head up, slowly lower yourself down until your thighs are parallel to the ground. Hold for 2 secs
• Then, press the weight up, using the power of  your feet and return to the starting position.

Tips on barbell Squat

• Maintain a  curve in your back throughout the movement.
• Make sure you do not bend forward exces­sively or curve your back as this will l stress your lower back and reduce the force and effect on your leg muscles.
• Breathe in as you lower the weight. Exhale as you push upwards.
• Keep your eyes towards the front

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