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Squats
- Stand with feet shoulder width apart.
- Shift body weight back into heels, which should cause you to lean forward slightly.
- Keeping your abdominals tight and your back flat, bend your knees and lower your butt
toward your heels (Movement is like sitting on a toilet. Stick butt out)
- Do not allow knees to bend past 90 degrees
- Then, straighten legs and push back up into the starting position.
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Leg
Press - machine
- Adjust seat so that knees and hips are bent at 90 degrees. Keep feet near top of
foot pad.
- Straighten legs until they are straight, but not locked.
- Lower slowly until knees are at 90 degrees.
- Keep abdominals tight and pulled into spine.
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Lunges
- Stand with legs together. Extend one leg forward and slightly to the outside.
Keep weight on heel of front foot and toes of back foot.
- Maintaining good posture (keep chest lifted and tummy tight), lower body by bending both
knees to 90 degrees.
- Keep your body weight in the middle,
- Return to standing position by straightening legs. Push back on front legs so legs
are together.
- Reverse legs at end of repetitions and repeat.
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Leg
Extension - Machine
- Sit in machine so that your knees are flush against the seat and the ankle pad is gently
resting above your foot when flexed.
- Straighten legs to a 45 degree angle (do not allow legs to go completely straight)
- SLOWLY lower legs to 90 degrees and begin again.
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Lying
Leg Curl - Machine
- Lie face down on machine. Make sure that knees are below seat and that the ankle
pad is comfortably above the back of your shoe.
- Keep your hips down at all times. Bent your knees to 90 degrees while flexing your
feet.
- SLOWLY lower the weight by straight - ening out your legs.
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Bridge
- Lie on back with knees bent and feet on floor. Stabilize your spine by pulling
your abominals into the floor
- Squeeze buttocks and lift hips off floor
- Lift hips to make a straight line from knees to shoulders. Do Not Arch Back!
- SLOWLY lower hips toward floor, tap on floor and raise again.
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Hip Hike
- Stand on LEFT foot with leg straight and RIGHT leg bent
- Raise RIGHT hip up and down SLOWLY while keeping LEFT leg straight.
- Reverse, after completing repetitions
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