Dumbbell Squats

Dumbbell Squats:

Starting Position
With a dumbbell in each hand, stand with your feet flat on the floor and about shoulder width apart (toes slightly turned out), keep the abdominals tight and the lower back in a neutral position.

Slowly descend until the upper legs are parallel to the floor -- using a back and down movement (as if you were sitting into a chair). Then push back up to the starting position without locking the knees. Maintain the body in an upright position and avoid leaning forward. Keep the knees from moving in front of your toes.

 

Start

Reverse Lunges:

Starting Position
With a dumbbell in each hand, stand with your feet flat on the floor and about shoulder width apart (toes pointing forward). Keep the abdominals tight and the lower back in a neutral position.

Maintaining an upright position, take a slow step backwards (landing toe-heel). Bend both knees and descend until the forward thigh is parallel to the floor. Push up and step back to the starting position. Repeat with the other leg

 

Start

Standing Calf Raise:

Starting Position
Step on a block or a step so that your heels hang over the edge and your weight is on the balls of your feet. Balance your weight on one leg and position the foot of the opposite leg on the back of your heel. Point the active foot forward and keep the knee slightly bent.

Raise your heels straight up so that it elevates your entire body. Pause and slowly lower to the starting position.

 

Start

Donkey Kick:

start on all fours, keep back flat.
breathe out and push leg straight out behind you, bring knee back to chest and repeat.
Change to other leg.

 

Start

Leg raises:

lie on your side supporting your upper body with your elbow.
slightly bend your bottom leg and keep your top leg straight.
slowly raise your top leg about 40cm and when lowering the leg do not touch legs.
change legs and repeat.

 

Squats:

stand with your feet flat on the floor and about shoulder width apart (toes slightly turned out), keep the abdominals tight and the lower back in a neutral position.
Slowly descend until the upper legs are parallel to the floor -- using a back and down movement (as if you were sitting into a chair). Then push back up to the starting position without locking the knees. Maintain the body in an upright position and avoid leaning forward. Keep the knees from moving in front of your toes.

 

Start

Step Ups:

Face side onto a chair or bench and place 1 leg up on bench. Step up straightening leg completely and then lower leg back to ground slowly
repeat required repetitions and change legs.

Leg Press:

Starting Position
Sitting back on a leg press machine. Position your feet on the platform with the toes pointing forward and shoulder-width apart. Tighten the abdominals, and maintain the lower back in a neutral position (don't arch or press your lower back against the backrest).

Push the plattform up to release the safety catches. Bend the knees, lowering the weight so that your legs make a 90 degree angle. Push the weight back up so that the legs are fully extended but without locking the knees.

 

Leg Extension:

Starting Position
Adjust the leg extension machine so that the center of the knee joint is aligned with the axis of rotation of the machine. Sit on the machine with the lower back against the backrest and the shins against the ankle pads. Bend both legs to a 90 degree angle.

Straigten the legs forward and up, without locking the knee at the top. Lower back to a 90 degree angle and repeat.

 

Leg Curl:

Starting Position
Adjust the machine so that when lying down the ankle pads are aligned with the ankle. Lie facedown and grip the handles. Position the head either to the side of the face or with the chin on the pad.

Keeping the upper body stable, curl the legs upward bringing the heels in the direction of the buttocks. Slowly straighten the legs back and down to the starting position, without locking the knees.

 

Start

Seated Calf Raise:

Starting Position
Sit upright on a seated calf machine with your knees under the knee pads and the balls of the feet on the platform. Let your heels hang off the edge of the platform and point your toes forward.

Keeping the knees under the knee pads, raise your heels straight up as high as possible. Pause and slowly lower to the starting position

.


Walking Lunges:

Starting Position
With a dumbbell in each hand, stand with your feet flat on the floor and about shoulder width apart (toes pointing forward). Keep the abdominals tight and the lower back in a neutral position. Do this exercise in an open space so that you have enough room to take a few steps.

Maintaining an upright position, take a step forward (landing heel-toe). Bend both knees and descend until the forward thigh is parallel to the floor. Push up and step up to the starting position (without stepping back). Alternate legs and step forward again with the other leg. You may do this for a given number of steps or until you walk across the room

.