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Workout 38: Legs 

Leg Exercises

1. Leg Press

  1. Using the leg press machine, sit down with your back and head against the padded support and place your feet on the footplate. Your feet should be approximately shoulder-width apart and aligned with your hips. 
  2. Unlock the safety bars holding the platform and press the platform all the way up until your legs are fully extended without locking your knees. Grasp the handles during the movement.
  3. Slowly lower the platform until your thighs and calves create a 90° angle.
  4. Drive the heels of your feet into the platform and press up using your quadriceps.
  5. When complete, ensure to lock the safety pins properly and lock the safety bars.

2. Weighted Elevated Sumo Squat

  1. You can do this just using your bodyweight, or holding a dumbbell in front of you. 
  2. You do need to be off the floor – you can use two steps of some sort, stand on two benches, or stack flat weights on top of each other so that you’re off the ground. 
  3. Get in a wide stance and point your toes out about 45 degrees (think Sumo Wrestler stance). 
  4. Either clasping your hands together, or holding a dumbbell for added resistance, keep your back straight and bend your butt towards the floor. Get as low as possible! 
  5. Push back up using the strength of your entire legs.

3. Weighted Lunge

Caution: This movement requires a great deal of balance, so if you lack balance or are suffering from an injury that affects your balance, use your own bodyweight while holding on to a fixed object.

  1. Stand with your torso upright and hold one dumbbell in each hand at arm's length.
  2. Step forward with your right foot (about 2 feet or so) as you lower your body down and squat through your hips. Make sure that your left foot remains stationary and that you are maintaining your balance. Do not allow your right knee to move beyond your toes as you come down. Keep your front shin perpendicular to the ground.
  3. Using mainly the heel of your foot, drive yourself back up to the starting position.
  4. Repeat the movement for your left leg.

4. Weighted Step-Up

Caution: This movement requires a great deal of balance, so if you lack balance or are suffering from an injury that affects your balance, use your own bodyweight while holding on to a fixed object.

  1. Stand facing the raised platform, with a dumbbell in each hand.
  2. Place one foot onto the platform.
  3. Stand-up by extending hip and knee of the raised leg, placing both feet onto the platform.
  4. Step back down with the second leg, returning to the original stating position by returning both feet to the floor.
  5. Repeat the exercise but alternate the leading leg between repetitions.

5. Quad Extension

  1. Sit on the leg extension machine with your back agains the pad. Your legs should be under the padded lever and your feet pointing forward.
  2. Adjust the pad so that it’s placed above your feet and not at your shins. Your legs should create a 90° angle between your thighs and calves. Grasp the handles on the sides of the machine for support. 
  3. Using your quadriceps, extend your calves all the way out so that they align with your thighs. Grasp the handles to ensure your body remains stationary.
  4. Hold for a second then slowly begin to lower the weight back down.

6. Hamstring Extension

  1. Sit on the machine with your back against the pad. Adjust the leg pad so it rests against your ankles. 
  2. Secure the lap pad against your thighs, right above your knees. Grasp the handles on the machine to assist you in pointing your toes straight (flexing your feet).
  3. Grasp the handles for support and flex your knees as you curl the weight back as far as possible toward the back of your thighs. Keep your torso stationary at all times and squeeze your hamstrings once you have moved the weight as far back as you can.
  4. After a second, slowly return the weight to the starting position.

7. Jump Squat

  1. In a squat position with feet shoulder-width apart and your weight in your heels, jump off the floor.
  2. Jump, and land directly back in the squat position. 
  3. Repeat the movement until the set is complete.

8. Calf Raise

Caution: If  you suffer from lower back problems, a better exercise would be the calf press. With this exercise, your back has to support the weight being lifted. Additionally, your back needs to be straight and still at all times. If you round your back, this can cause a lower back injury.

  1. Start by adjusting the padded lever to fit your height on the standing calf raise machine.
  2. Place your shoulders under the pads and position your toes forward with your feet shoulder-width apart. The balls of your feet should be on top of the calf block and your heels should be extending off the end.
  3. Push the weight up by extending your knees until you’re standing erect. Your knees should have a slight bend and never be fully locked.
  4. While flexing your calves, push through the balls of your feet to raise your heels. There should be no bending in your knees at any time. Hold for a second before you begin to return back down.
  5. Slowly lower your heels and the weight as you bend your ankles until you feel a stretch in your calves.