Leg Exercises
Wide Squats
Muscles worked
Quadriceps, glutes, hamstrings and adductors
Success tips:
•Keep the knees pointed in the same direction as the toes.
•Keep the head and neck in line with the trunk.
•Pay close attention to all alignment and stabilization issues on every part of each and repetition.
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START
•Grab the dumbbell with both hands and stand with you feet slightly wider than shoulder width apart.
•Slightly rotate your hips outward, feet and knees should be lined up in that outward position as well.
•Stabilize your torso by lifting your chest, tightening your abs and maintaining a slight arch in your lower back.
ACTION
•Under control, slowly squat down by sticking the hips back as the knees start to bend.
•Keep the chest up and the and back flat as the hips continue to move backward.
•Lower to approximately
90 degrees at the knees, unless otherwise determined.
•Return to the starting position.
•Do not lockout the knees at the top of the squat.
Calf Raises
Muscles worked
Gastrocnemius and soleus
Success tips
•Do not change your hip or knee position during the exercise.
•Rise up as high as you can, maintaining your balance, on the balls of your feet.
START
FINISH
START
•Stand with your feet about shoulder width apart, feet facing straight forward.
•Hold the dumbbells at your sides with your palms facing in.
•Keep your chest lifted, abs tight and a slight curve in your lower back.
ACTION
•Slowly rise up on the balls of your feet, lifting your heels as high as you can off the floor.
•Slowly return to the starting position, keeping tension on the calf muscles.
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