LEG EXERCISES & INSTRUCTIONS
SQUATS
Step 1: Set Up the Bar and Rack
1. Adjust the squat rack so the bar is at about chest height (just below your shoulders).
2. Load an appropriate weight—start light! We focus on form first, weight second.
3. Stand facing the bar and grab it with both hands slightly wider than shoulder-width apart.
Step 2: Unrack the Bar
4. Step under the bar and position it across your upper back (traps or rear delts, NOT your neck).
5. Keep your elbows down and slightly back to create a stable shelf for the bar.
6. Take a deep breath, brace your core, and stand up to lift the bar off the rack.
7. Take two to three small steps back into your squat position.
Step 3: Set Your Stance
8. Place your feet shoulder-width apart (or slightly wider) with your toes pointing slightly out (~15-30°).
9. Keep your chest up, core tight, and eyes looking forward.
10. Engage your glutes and hamstrings to stay balanced.
Step 4: Squat Down (Descent)
11. Take a deep breath in to brace your core and protect your lower back.
12. Push your hips back and down, like you’re sitting in a chair.
13. Keep your knees in line with your toes (don’t let them cave in or push too far forward).
14. Lower until your thighs are at least parallel to the floor (or lower if flexibility allows).
Step 5: Stand Up (Ascent)
15. Push through your heels, keeping your chest up and core engaged.
16. Drive your hips forward and squeeze your glutes at the top to fully stand.
17. Exhale as you reach the top, then reset before the next rep.
Step 6: Rerack the Bar
18. After your last rep, step carefully forward until the bar touches the rack.
19. Lower the bar back into the hooks and step out safely.
Key Form Cues to Remember
✅ Neutral spine – Keep your back straight, not rounded or overarched.
✅ Depth matters – Aim for at least parallel or deeper.
✅ Controlled movement – No bouncing or rushing.
✅ Breathe properly – Inhale on the way down, exhale on the way up.
Common Mistakes to Avoid
❌ Leaning too far forward – Keep your chest up.
❌ Knees caving in – Push them out in line with your toes.
❌ Rounding your back – Engage your core to maintain a strong position.
❌ Not squatting deep enough – Full range of motion is key for strength and mobility.
1. Adjust the squat rack so the bar is at about chest height (just below your shoulders).
2. Load an appropriate weight—start light! We focus on form first, weight second.
3. Stand facing the bar and grab it with both hands slightly wider than shoulder-width apart.
Step 2: Unrack the Bar
4. Step under the bar and position it across your upper back (traps or rear delts, NOT your neck).
5. Keep your elbows down and slightly back to create a stable shelf for the bar.
6. Take a deep breath, brace your core, and stand up to lift the bar off the rack.
7. Take two to three small steps back into your squat position.
Step 3: Set Your Stance
8. Place your feet shoulder-width apart (or slightly wider) with your toes pointing slightly out (~15-30°).
9. Keep your chest up, core tight, and eyes looking forward.
10. Engage your glutes and hamstrings to stay balanced.
Step 4: Squat Down (Descent)
11. Take a deep breath in to brace your core and protect your lower back.
12. Push your hips back and down, like you’re sitting in a chair.
13. Keep your knees in line with your toes (don’t let them cave in or push too far forward).
14. Lower until your thighs are at least parallel to the floor (or lower if flexibility allows).
Step 5: Stand Up (Ascent)
15. Push through your heels, keeping your chest up and core engaged.
16. Drive your hips forward and squeeze your glutes at the top to fully stand.
17. Exhale as you reach the top, then reset before the next rep.
Step 6: Rerack the Bar
18. After your last rep, step carefully forward until the bar touches the rack.
19. Lower the bar back into the hooks and step out safely.
Key Form Cues to Remember
✅ Neutral spine – Keep your back straight, not rounded or overarched.
✅ Depth matters – Aim for at least parallel or deeper.
✅ Controlled movement – No bouncing or rushing.
✅ Breathe properly – Inhale on the way down, exhale on the way up.
Common Mistakes to Avoid
❌ Leaning too far forward – Keep your chest up.
❌ Knees caving in – Push them out in line with your toes.
❌ Rounding your back – Engage your core to maintain a strong position.
❌ Not squatting deep enough – Full range of motion is key for strength and mobility.
LEG PRESS
Leg Press Machine
Step 1: Adjust the Machine
1. Seat Position: Adjust the seat so that when your feet are on the platform, your knees are at a 90-degree angle (or slightly less).
2. Foot Placement: Place your feet shoulder-width apart on the platform with your toes pointing slightly outward (~15-30°).
3. Back and Hips: Make sure your lower back and hips stay flat against the seat to avoid strain.
Step 2: Get Ready
4. Grip the side handles to keep your upper body stable.
5. Press the platform up slightly and unlock the safety handles.
6. Keep your knees slightly bent before starting—never fully locked out.
Step 3: Lower the Weight (Descent Phase)
7. Take a deep breath, brace your core, and slowly lower the platform by bending your knees.
8. Lower the weight until your thighs are about 90 degrees to your shins (or until your knees are just above your chest).
9. Keep your feet flat on the platform—don’t lift your heels or shift onto your toes.
Step 4: Push the Weight Up (Ascent Phase)
10. Push through your heels and extend your legs to return to the starting position.
11. Keep the movement controlled—don’t lock out your knees at the top.
12. Exhale as you push the weight up.
Step 5: Finishing Up
13. After your last rep, slowly return the platform to the safety stops.
14. Engage the safety handles before removing your feet from the platform.
15. Stand up carefully and wipe down the machine for the next person.
Key Form Cues to Remember
✅ Controlled movement – No bouncing or rushing.
✅ Keep back flat – Avoid rounding your lower back.
✅ Feet flat – Don’t lift your heels.
✅ Full range of motion – Thighs should come close to your chest but not beyond a comfortable position.
Common Mistakes to Avoid
❌ Using too much weight – This can lead to poor form and injury.
❌ Locking out your knees – Always keep a slight bend at the top.
❌ Lifting your lower back off the seat – This can strain your spine.
❌ Placing feet too high or too low – Feet too high shifts focus to hamstrings and glutes; too low puts stress on the knees.
Step 1: Adjust the Machine
1. Seat Position: Adjust the seat so that when your feet are on the platform, your knees are at a 90-degree angle (or slightly less).
2. Foot Placement: Place your feet shoulder-width apart on the platform with your toes pointing slightly outward (~15-30°).
3. Back and Hips: Make sure your lower back and hips stay flat against the seat to avoid strain.
Step 2: Get Ready
4. Grip the side handles to keep your upper body stable.
5. Press the platform up slightly and unlock the safety handles.
6. Keep your knees slightly bent before starting—never fully locked out.
Step 3: Lower the Weight (Descent Phase)
7. Take a deep breath, brace your core, and slowly lower the platform by bending your knees.
8. Lower the weight until your thighs are about 90 degrees to your shins (or until your knees are just above your chest).
9. Keep your feet flat on the platform—don’t lift your heels or shift onto your toes.
Step 4: Push the Weight Up (Ascent Phase)
10. Push through your heels and extend your legs to return to the starting position.
11. Keep the movement controlled—don’t lock out your knees at the top.
12. Exhale as you push the weight up.
Step 5: Finishing Up
13. After your last rep, slowly return the platform to the safety stops.
14. Engage the safety handles before removing your feet from the platform.
15. Stand up carefully and wipe down the machine for the next person.
Key Form Cues to Remember
✅ Controlled movement – No bouncing or rushing.
✅ Keep back flat – Avoid rounding your lower back.
✅ Feet flat – Don’t lift your heels.
✅ Full range of motion – Thighs should come close to your chest but not beyond a comfortable position.
Common Mistakes to Avoid
❌ Using too much weight – This can lead to poor form and injury.
❌ Locking out your knees – Always keep a slight bend at the top.
❌ Lifting your lower back off the seat – This can strain your spine.
❌ Placing feet too high or too low – Feet too high shifts focus to hamstrings and glutes; too low puts stress on the knees.
DEADLIFT
Step-by-Step Directions for a Proper Deadlift
Step 1: Set Up the Barbell
1. Place a barbell on the floor with light weights or just the bar if you’re a beginner.
2. Stand with your feet hip-width apart, with your toes pointing slightly out.
3. The bar should be over the middle of your feet (about 1 inch from your shins).
Step 2: Get Into the Starting Position
4. Hinge at your hips and bend your knees slightly to lower yourself down.
5. Grab the bar with a shoulder-width grip, using either an overhand grip (palms facing you) or a mixed grip (one palm facing in, one out).
6. Keep your shoulders slightly in front of the bar, with your chest up and back straight.
7. Your hips should be higher than your knees but lower than your shoulders.
8. Engage your core and lats (upper back muscles) to keep the bar close to your body.
Step 3: Lift the Bar (Ascent Phase)
9. Take a deep breath, brace your core, and push through your heels to stand up.
10. Keep the bar close to your legs as you lift.
11. Straighten your hips and knees at the same time until you’re standing tall.
12. At the top, squeeze your glutes and stand up fully, but don’t lean back.
Step 4: Lower the Bar (Descent Phase)
13. Hinge at your hips first, pushing your hips back while keeping the bar close to your body.
14. Once the bar passes your knees, bend your knees and lower the bar to the ground under control.
15. Reset your position before the next rep.
Step 5: Finishing Up
16. Once you’ve completed your reps, carefully place the bar back on the floor.
17. Stand up slowly, stretch, and recover.
Key Form Cues to Remember
✅ Keep your back straight – Avoid rounding or arching.
✅ Keep the bar close to your body – This reduces strain on your lower back.
✅ Push through your heels – Avoid shifting onto your toes.
✅ Breathe properly – Inhale before lifting, exhale at the top.
Common Mistakes to Avoid
❌ Rounding your back – Can cause serious injury; keep your core engaged.
❌ Lifting with your arms – Your legs and hips should drive the movement.
❌ Starting too low like a squat – Hips should be above the knees.
❌ Locking out knees too early – Hips and knees should extend together.
Step 1: Set Up the Barbell
1. Place a barbell on the floor with light weights or just the bar if you’re a beginner.
2. Stand with your feet hip-width apart, with your toes pointing slightly out.
3. The bar should be over the middle of your feet (about 1 inch from your shins).
Step 2: Get Into the Starting Position
4. Hinge at your hips and bend your knees slightly to lower yourself down.
5. Grab the bar with a shoulder-width grip, using either an overhand grip (palms facing you) or a mixed grip (one palm facing in, one out).
6. Keep your shoulders slightly in front of the bar, with your chest up and back straight.
7. Your hips should be higher than your knees but lower than your shoulders.
8. Engage your core and lats (upper back muscles) to keep the bar close to your body.
Step 3: Lift the Bar (Ascent Phase)
9. Take a deep breath, brace your core, and push through your heels to stand up.
10. Keep the bar close to your legs as you lift.
11. Straighten your hips and knees at the same time until you’re standing tall.
12. At the top, squeeze your glutes and stand up fully, but don’t lean back.
Step 4: Lower the Bar (Descent Phase)
13. Hinge at your hips first, pushing your hips back while keeping the bar close to your body.
14. Once the bar passes your knees, bend your knees and lower the bar to the ground under control.
15. Reset your position before the next rep.
Step 5: Finishing Up
16. Once you’ve completed your reps, carefully place the bar back on the floor.
17. Stand up slowly, stretch, and recover.
Key Form Cues to Remember
✅ Keep your back straight – Avoid rounding or arching.
✅ Keep the bar close to your body – This reduces strain on your lower back.
✅ Push through your heels – Avoid shifting onto your toes.
✅ Breathe properly – Inhale before lifting, exhale at the top.
Common Mistakes to Avoid
❌ Rounding your back – Can cause serious injury; keep your core engaged.
❌ Lifting with your arms – Your legs and hips should drive the movement.
❌ Starting too low like a squat – Hips should be above the knees.
❌ Locking out knees too early – Hips and knees should extend together.
LEG EXTENSIONS
Leg Extension Machine
Step 1: Adjust the Machine
1. Seat Height: Adjust the seat so your knees are aligned with the machine’s pivot point (the rotating part of the machine).
2. Back Pad: Adjust so your lower back is supported but you’re sitting comfortably upright.
3. Leg Pad Position: The pad should rest just above your ankles, not on your shins or knees.
Step 2: Set Up Your Body Position
4. Sit all the way back with your back flat against the pad.
5. Place your feet under the padded bar, toes pointing forward.
6. Grip the machine’s handles on the sides to keep your upper body stable.
Step 3: Perform the Leg Extension (Lifting Phase)
7. Take a deep breath, brace your core, and extend your legs by straightening your knees.
8. Lift the weight smoothly until your legs are fully extended but not locked out at the knees.
9. Squeeze your quadriceps (front thigh muscles) at the top of the movement.
Step 4: Lower the Weight (Lowering Phase)
10. Slowly lower the weight back down in a controlled motion—don’t let it drop!
11. Lower until your knees are bent about 90° or slightly more, keeping tension in your quads.
12. Repeat for the desired number of reps.
Step 5: Finishing Up
13. After your last rep, slowly return the weight to the starting position before releasing your legs.
14. Stand up carefully and wipe down the machine for the next person.
Key Form Cues to Remember
✅ Controlled movement – No swinging or using momentum.
✅ Full range of motion – Extend fully but don’t lock your knees.
✅ Keep your core engaged – Avoid arching your back.
✅ Breathe properly – Exhale as you extend, inhale as you lower.
Common Mistakes to Avoid
❌ Using too much weight – Start light and focus on form.
❌ Lifting too fast – Slow and controlled reps are more effective.
❌ Locking out the knees – This can put unnecessary stress on the joints.
❌ Not adjusting the machine properly – Poor alignment can cause discomfort or injury.
Step 1: Adjust the Machine
1. Seat Height: Adjust the seat so your knees are aligned with the machine’s pivot point (the rotating part of the machine).
2. Back Pad: Adjust so your lower back is supported but you’re sitting comfortably upright.
3. Leg Pad Position: The pad should rest just above your ankles, not on your shins or knees.
Step 2: Set Up Your Body Position
4. Sit all the way back with your back flat against the pad.
5. Place your feet under the padded bar, toes pointing forward.
6. Grip the machine’s handles on the sides to keep your upper body stable.
Step 3: Perform the Leg Extension (Lifting Phase)
7. Take a deep breath, brace your core, and extend your legs by straightening your knees.
8. Lift the weight smoothly until your legs are fully extended but not locked out at the knees.
9. Squeeze your quadriceps (front thigh muscles) at the top of the movement.
Step 4: Lower the Weight (Lowering Phase)
10. Slowly lower the weight back down in a controlled motion—don’t let it drop!
11. Lower until your knees are bent about 90° or slightly more, keeping tension in your quads.
12. Repeat for the desired number of reps.
Step 5: Finishing Up
13. After your last rep, slowly return the weight to the starting position before releasing your legs.
14. Stand up carefully and wipe down the machine for the next person.
Key Form Cues to Remember
✅ Controlled movement – No swinging or using momentum.
✅ Full range of motion – Extend fully but don’t lock your knees.
✅ Keep your core engaged – Avoid arching your back.
✅ Breathe properly – Exhale as you extend, inhale as you lower.
Common Mistakes to Avoid
❌ Using too much weight – Start light and focus on form.
❌ Lifting too fast – Slow and controlled reps are more effective.
❌ Locking out the knees – This can put unnecessary stress on the joints.
❌ Not adjusting the machine properly – Poor alignment can cause discomfort or injury.
LEG CURLS
Step-by-Step Directions for the Seated Leg Curl Machine
Step 1: Adjust the Machine
1. Seat Position: Adjust the seat so your knees are aligned with the pivot point of the machine (the rotating part).
2. Back Pad: Adjust so your lower back is firmly against the pad for support.
3. Leg Pad (Top): Position the top pad just above your knees to keep your thighs in place.
4. Leg Pad (Bottom): Adjust the bottom pad so it rests just above your ankles, not on your calves.
Step 2: Set Up Your Body Position
5. Sit with your back flat against the pad and feet under the lower pad.
6. Grip the machine’s side handles to keep your upper body stable.
7. Keep your toes pointed forward and legs straight but not locked out.
Step 3: Perform the Leg Curl (Lifting Phase)
8. Take a deep breath, brace your core, and curl your legs downward by bending your knees.
9. Pull the pad as far down as comfortably possible, aiming to bring your heels under the seat.
10. Squeeze your hamstrings at the bottom of the movement for 1-2 seconds.
Step 4: Return to Starting Position (Lowering Phase)
11. Slowly release the weight, allowing your legs to return to the straight position.
12. Keep your hamstrings engaged and control the movement—don’t let the weight slam down.
13. Repeat for the desired number of reps.
Step 5: Finishing Up
14. After your last rep, slowly return the weight to the starting position before releasing your legs.
15. Stand up carefully and wipe down the machine for the next person.
Key Form Cues to Remember
✅ Controlled movement – No swinging or rushing.
✅ Keep your back flat – Avoid leaning forward or slouching.
✅ Full range of motion – Bring the pad down as far as possible while maintaining control.
✅ Breathe properly – Exhale as you curl down, inhale as you return up.
Step 1: Adjust the Machine
1. Seat Position: Adjust the seat so your knees are aligned with the pivot point of the machine (the rotating part).
2. Back Pad: Adjust so your lower back is firmly against the pad for support.
3. Leg Pad (Top): Position the top pad just above your knees to keep your thighs in place.
4. Leg Pad (Bottom): Adjust the bottom pad so it rests just above your ankles, not on your calves.
Step 2: Set Up Your Body Position
5. Sit with your back flat against the pad and feet under the lower pad.
6. Grip the machine’s side handles to keep your upper body stable.
7. Keep your toes pointed forward and legs straight but not locked out.
Step 3: Perform the Leg Curl (Lifting Phase)
8. Take a deep breath, brace your core, and curl your legs downward by bending your knees.
9. Pull the pad as far down as comfortably possible, aiming to bring your heels under the seat.
10. Squeeze your hamstrings at the bottom of the movement for 1-2 seconds.
Step 4: Return to Starting Position (Lowering Phase)
11. Slowly release the weight, allowing your legs to return to the straight position.
12. Keep your hamstrings engaged and control the movement—don’t let the weight slam down.
13. Repeat for the desired number of reps.
Step 5: Finishing Up
14. After your last rep, slowly return the weight to the starting position before releasing your legs.
15. Stand up carefully and wipe down the machine for the next person.
Key Form Cues to Remember
✅ Controlled movement – No swinging or rushing.
✅ Keep your back flat – Avoid leaning forward or slouching.
✅ Full range of motion – Bring the pad down as far as possible while maintaining control.
✅ Breathe properly – Exhale as you curl down, inhale as you return up.
CALF RAISES
Step-by-Step Directions for Bodyweight Calf Raises
Step 1: Set Your Stance
1. Stand shoulder-width apart with your feet facing forward.
2. Keep your core engaged and your chest up.
3. If needed, hold onto a wall or sturdy object for balance.
Step 2: Raise Onto Your Toes
4. Push through the balls of your feet to raise your heels off the ground.
5. Go as high as possible while keeping your weight evenly distributed.
6. Squeeze your calves at the top and hold for 1-2 seconds.
Step 3: Lower Back Down
7. Slowly lower your heels back to the ground—don’t drop too fast.
8. Repeat for the desired number of reps.
Using a Standing Calf Raise Machine
1. Adjust the shoulder pads so they rest comfortably on your shoulders.
2. Place your feet on the platform, with your heels hanging off the edge.
3. Push through the balls of your feet to raise your heels up as high as possible.
4. Squeeze your calves, then slowly lower back down.
Using a Seated Calf Raise Machine
1. Adjust the knee pad so it rests securely on your thighs.
2. Place the balls of your feet on the foot platform with your heels hanging off.
3. Push through your toes to lift your heels as high as possible.
4. Squeeze your calves, then lower slowly back down.
Key Form Cues to Remember
✅ Full range of motion – Lift high onto your toes, lower fully.
✅ Controlled movement – No bouncing or rushing.
✅ Keep your core engaged – Avoid leaning forward or backward.
✅ Use your toes evenly – Don’t let your ankles roll inward or outward.
Common Mistakes to Avoid
❌ Bouncing or rushing – Use slow, controlled reps.
❌ Not using full range of motion – Go all the way up and down.
❌ Letting your heels slam down – This can strain your Achilles tendon.
❌ Leaning too far forward or backward – Stay upright and balanced.
Step 1: Set Your Stance
1. Stand shoulder-width apart with your feet facing forward.
2. Keep your core engaged and your chest up.
3. If needed, hold onto a wall or sturdy object for balance.
Step 2: Raise Onto Your Toes
4. Push through the balls of your feet to raise your heels off the ground.
5. Go as high as possible while keeping your weight evenly distributed.
6. Squeeze your calves at the top and hold for 1-2 seconds.
Step 3: Lower Back Down
7. Slowly lower your heels back to the ground—don’t drop too fast.
8. Repeat for the desired number of reps.
Using a Standing Calf Raise Machine
1. Adjust the shoulder pads so they rest comfortably on your shoulders.
2. Place your feet on the platform, with your heels hanging off the edge.
3. Push through the balls of your feet to raise your heels up as high as possible.
4. Squeeze your calves, then slowly lower back down.
Using a Seated Calf Raise Machine
1. Adjust the knee pad so it rests securely on your thighs.
2. Place the balls of your feet on the foot platform with your heels hanging off.
3. Push through your toes to lift your heels as high as possible.
4. Squeeze your calves, then lower slowly back down.
Key Form Cues to Remember
✅ Full range of motion – Lift high onto your toes, lower fully.
✅ Controlled movement – No bouncing or rushing.
✅ Keep your core engaged – Avoid leaning forward or backward.
✅ Use your toes evenly – Don’t let your ankles roll inward or outward.
Common Mistakes to Avoid
❌ Bouncing or rushing – Use slow, controlled reps.
❌ Not using full range of motion – Go all the way up and down.
❌ Letting your heels slam down – This can strain your Achilles tendon.
❌ Leaning too far forward or backward – Stay upright and balanced.
