Lower Body Exercises Lift Execution Reminders

Squat: (all major leg muscles)  

• Rack weight on back across the shoulders
• Keep chest up with torso stabilized
• Squat weight descending under control with hips back
• Proper depth is when top of thigh is parallel to the floor
• Keep knees over ankles, heels flat on the ground
• Stand up with back tight and chest up
• Control weight in both directions through a full range of motion

Hip Sled/Leg Press: (all major leg muscles)  

• Set safety pins to prevent sled from going too far down in case of fatigue
• Place feet approximately shoulder width apart, push up, release catch handles to allow sled to move up & down
• Lower weight, descending under control with hips back until you get to proper depth
• Proper depth is when top of thigh is at a 90 degree angle to hips
• Keep knees over ankles, heels flat on the sled base, driving weight back up, straightening legs
• Stay tall with back tight and chest up while lifting the weight
• Once your set is complete, be sure to flip catch handles back into position, then lower sled onto this
• Control weight in both directions through a full range of motion

DB Walking Lunges: (quadriceps)  

• Hold dumbbells in your hands
• Lunge forward keeping back straight and shoulder blades together
• Descend keeping front foot flat and back leg straight
• Don’t let knee move too far forward over the toes
• Depth should be top of the thigh parallel to the floor
• Push off with front leg to upright position
• Stand up and alternate strides each step

Stiff Leg Dead Lift: (lower back, hamstrings)  

• Feet about 6 inches apart, grasp bar outside thighs and stand up straight
• Pinch shoulder blades together, keep arms straight throughout the entire lift
• Knees slightly bent, start exercise by moving hips back, keeping body weight on the heels
• Back stays flat. Slide bar down the thighs staying close to the legs
• Descend only as far as you can maintain technique listed above
• Use the lower back to pull upper body to an upright position.
• Control movement in both directions through a full range of motion

Leg Curls : (hamstrings)  

• Lay down on the machine, adjust the machine so the back of your heels align on the pad
• Pull up & back towards your rear end, isolating your hamstrings
• Doing this one leg at a time is a variation that is a better way to do this exercise
• Control movement in both directions through a full range of motion

Leg Extensions : (quadriceps)  

• Have a seat on the machine, adjust machine so the pad rests on the top of your ankle
• Extend the legs up & out, straightening the legs, isolate the quadriceps muscle in the top of your leg
• Doing this one leg at a time is a variation that is a better way to do this exercise
• Control movement in both directions through a full range of motion

Calf Raises : ( calf muscles)  

• Feet about 6-8 inches apart, on your toes, heels hanging over the back of the machine edge
• Get under machine, stand up straight, keeps legs straight throughout the exercise
• Push up to a full extension on your toes, isolating your calves, and release back down
• Control movement in both directions through a full range of motion

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