Leg Exercises
Stationary Lunges
Muscles worked
Quadriceps, glutes, hamstrings and adductors
Success tips
•Place feet in a position so that when you lunge down, your front foot is directly under your knee and your back leg lines up under your hip.
•Keep your head and chest lifted, with a slight arch in the lower back during the movement.
•Do only one side to fatigue, then switch to the other side.
START
START
•Stand with one foot forward and one foot backward in a position so when you move to the bottom of the lunge, you front foot is under your knee and you back knee is directly under you hip.
•Hold the dumbbells at your sides with your palms facing inward.
•Keep the chest lifted, abs tight and a slight arch in the lower back.
FINISH
ACTION
•Slowly lower your body bending at both knees, simultaneously keeping the front knee in line with the toes.
•Move down and stop just before the back knee is going to touch the floor.
•Reverse the motion and come back up to the starting position.
Stiff-leg Dead Lift
Muscles worked
Hamstrings, glutes and spinal erectors
Success tips
•Your torso should move from standing vertical to leaning forward at the hips without rounding your spine during any part of the movement.
•Keep the knees slightly bent.
•Only move as far as you can correctly.
•It is critical that you keep the chest lifted and do not allow your spine to round at any time during the movement.
14
START
START
•Stand with your feet approximately shoulder width apart
•Hold the dumbbells down in front of your thighs with your palms facing back.
•Stand with a very slight bend at the knees.
•Keep the chest lifted, abs tight and a very slight arch in your lower back.
FINISH
ACTION
•Maintaining your knee position, slowly bend forward at the hips moving your butt backward.
•Stop as your hamstrings begin to get taut and before your back begins to round.
•Concentrate on tensing your hamstrings to pull you back up to the starting position.
