Leg Exercises
Dead Lift
Muscles worked:
Buttocks area (gluteus maximus).
Position:
Standing – facing outward
Accessory:
Squat Bar
Pulleys:
Squat Pulley Frame
BeforeYou Begin:
Remove Seat and Leg Extension
START |
| FINISH |
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Key Points:
•Make sure to keep back flat – do not arch.
•Lift with legs, not your back or arms.
•Keep knees bent and head up.
START
•Facing away from machine, grip squat bar using one hand with an underhand grip and the other hand with an overhand grip.
•Keep legs bent at 90º. Bend over
•Keep spine in good posture, chest lifted, abs tight. Maintain a slight arch in lower back.
ACTION
•Push up with legs.
•Slowly move up until you are in the standing position.
•Slowly return to start position.
Stiff Leg Dead Lift
Muscles worked:
Buttocks area (gluteus maximus) and hamstrings.
Position:
Standing – facing outward
Accessory:
Squat Bar
Pulleys:
Squat Pulley Frame
BeforeYou Begin:
START |
| FINISH |
|
|
|
Remove Seat and Leg Extension
Key Points:
•Make sure to keep your back flat
– do not arch.
•Your motion is entirely at the hips NOT the waist.
•Keep knees slightly bent and head up.
•Use light weight.
START
•Stand on platform. Grasp squat bar with palms facing down.
•Keep legs very slightly bent.
•Bend 90º from hips (not waist).
•Keep spine in good posture, chest lifted and abs tight. Main- tain a slight arch in lower back.
ACTION
•Push hips forward.
•Slowly move trunk up until you are in standing position. Glutes should be tight when reaching standing position.
•Slowly return to start position.
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