Resistance Exercises
- Legs
Quadriceps
Front Barbell Squat
Preparation
From a rack with barbell upper chest height, position bar on front of the
shoulders. Cross arms and place hands on top of barbell with upper arms parallel
to floor. Dismount bar from rack. Can also be performed on the Smith machine.
Execution
Descend until thighs are just past parallel. Extend knees and hips until legs
are straight. Return and repeat.
Comments
Keep head forward, back straight and feet flat on the floor; equal distribution
of weight through fore foot and heel.
Barbell Squat
Preparation
From a rack with barbell upper chest height, position bar on the back of the
shoulders and grasp barbell to sides. Dismount bar from rack. Can also be
performed on a squat machine, Smith machine, or with dumbbells.
Execution
Descend until thighs are just past parallel to floor. Extend knees and hips
until legs are straight. Return and repeat.
Comments
Keep head forward, back straight and feet flat on the floor; equal distribution
of weight throughout forefoot and heel.
Jump
Squat
Preparation
Assume the squat position on a flat surface. You need squat no further than
parallel to the ground.
Execution
Jump vertically as high as you can and land in the start position. Repeat.
Hack Squat
Preparation
Position barbell just behind legs. With feet flat on floor, squat down and grasp
barbell from behind with an overhand grip. Can also be performed on a hack squat
machine or Smith machine.
Execution
Lift bar by extending hips and knees to full extension. Descend until thighs are
close to parallel to floor. Repeat.
Comments
Throughout lift keep hips low, shoulders high, arms and back straight.
Lunge
Preparation
From a rack with barbell upper chest height, position bar on the back of the
shoulders and grasp barbell to sides. Dismount bar from rack. Can also be
performed with dumbbells.
Execution
Lunge forward with first leg. Land on heal then forefoot. Lower body by flexing
knee and hip of front leg until knee of rear leg is almost in contact with
floor. Return to original standing position by forcibly extending the hip and
knee of the forward leg. Repeat by alternating lunge with opposite leg.
Comments
Keep torso upright during lunge.
Rear Lunge
Preparation
From a rack with barbell upper chest height, position bar on the back of the
shoulders and grasp barbell to sides. Dismount bar from rack. Can also be
performed with dumbbells.
Execution
Extend one leg back on forefoot. Lower body on other leg by flexing knee and hip
of front leg until knee of rear leg is almost in contact with floor. Return to
original standing position by extending the hip and knee of the forward leg.
Repeat by alternating lunge with opposite leg.
Comments
Keep torso upright during lunge; flexible hip flexors are important. A long
lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.
Step-up
Preparation
Stand facing the side of a bench. Position bar on the back of the shoulders or
grasp barbell to sides.
Execution
Place foot of first leg on bench. Stand on bench by extending the hip and knee
of the first leg and place the foot of second leg on bench. Step down with
second leg by flexing the hip and knee of first leg. Return to original standing
position by placing foot of first leg to floor. Repeat first step with opposite
leg alternating first steps between legs.
Comments
Keep torso upright during exercise. Stepping a distance from the bench
emphasizes the Gluteus Maximus; stepping close to the bench emphasizes
Quadriceps.
45° Leg Press
Preparation
Sit on machine with back on padded support. Place feet on platform. Extend hips
and knees. Release dock lever and grasp handles to sides.
Execution
Lower platform by flexing hips and knees until hips are completely flexed.
Return by extending knees and hips. Repeat.
Comments
Adjust safety brace and back support to accommodate near full range of motion
without forcing hips to bend at waist.
Leg Extension
Preparation
Sit on apparatus with back against padded back support. Place front of lower leg
under padded lever. Position knee articulation at same axis as lever fulcrum.
Grasp handles to sides for support.
Execution
Move lever forward by extending knees until leg are straight. Return lever to
original position by bending knees. Repeat.
Comments
Stabilizers are used during heavy resistances to prevent body rising off of
seat.
Seated Leg Press
Preparation
Sit on machine with back on padded support. Place feet on platform. Grasp
handles to sides.
Execution
Push platform away by extending knees and hips. Return until hips are completely
flexed. Repeat.
Comments
Adjust seat and back support to accommodate near full range of motion without
forcing hips to bend at waist.
Hamstrings
Good-morning
Preparation
Position barbell on back of shoulders and grasp bar to sides.
Execution
Bend hips to lower torso forward until parallel to the floor. Raise torso until
hips are extended. Repeat.
Comments
Throughout lift keep back and knees straight
Straight-leg Deadlift
Preparation
Stand with a shoulder width or narrower stance. Grasp barbell with a shoulder
width mixed grip or slightly wider; or hold dumbbells at side.
Execution
With knees straight, lower bar by bending hips until hamstrings are tight, or
just before lower back bends. Lift the bar by extending hips until straight.
Pull shoulders back at top of lift if rounded. Repeat.
Comments
Throughout lift keep arms, knees, and back straight.
Lying Leg Curl Machine
Preparation
Facing bench, stand between bench and lever pads. Lie prone on bench with knees
just beyond edge of bench and lower legs under lever pads. Grasp handles.
Execution
Raise lever pads to back of thighs by flexing knees. Lower lever pads until
knees are straight. Repeat.
Comments
Keep torso on bench to reduce hyperextension of the lower back. Most machines
are angled at the users hip to position the hamstring in a more favorable
mechanical position.
Seated Leg Curl Machine
Preparation
Sit on apparatus with back against padded back support. Place back of lower leg
on top of padded lever. Secure lap pad against thigh just above knees. Grasp
handles on lap support.
Execution
Pull lever to back of thighs by flexing knees. Return lever until knees are
straight. Repeat.
Standing Leg Curl Machine
Preparation
Stand in machine with one or both legs against pads dependent upon design. Stand
foot of resting leg on elevated platform. Position exercising leg: lower leg
against lever pad and knee just below thigh pad. Bend over by bending hips and
grasp handles for support if available.
Execution
Pull lever up to back of thigh by flexing knee. Return lever until knee is
straight. Repeat. Continue with opposite leg.
Comments
If hips are not significantly bent, hip flexors act as antagonist stabilizers.
Thigh Adduction - Cable
Preparation
Stand in front of low pulley facing to one side. Attach cable cuff to near
ankle. Step out away from the stack with a wide stance and grasp ballet bar.
Stand on far foot and allow near leg to be Pulled toward low pulley.
Execution
Move near leg just in front of far leg by abduction the hip. Return and repeat.
Turn around and continue with opposite leg.
Seated Thigh Adduction Machine
Preparation
Sit in machine with heels on bars. Pull in on lever to position legs apart.
Release lever into position and grasp bars to sides.
Execution
Move legs toward one another by adduction of the hip. Return and repeat.
Seated Thigh Abduction Machine
Preparation
Sit in machine with heels on bars. Pull in on lever to position legs together.
release lever into position and grasp bars to sides.
Execution
Move legs away from one another by abduction of the hip. Return and repeat.
Calves
Standing Calf Raise
Preparation
Set barbell on power rack upper chest height with calf block under barbell.
Position back of shoulders under barbell with both hands to sides. Position toes
and balls of feet on calf block with arches and heels extending off. Lean
barbell against rack and raise from supports by extending knees and hips.
Support barbell against verticals with both hands to sides. Can be done on the
leg press machine, with dumbbells, standing one-legged, donkey machine, seated
calf machine, and standing calf machine.
Execution
Raise heels by extending ankles as high as possible. Lower heels by bending
ankles until calves are stretched. Repeat.
Comments
Keep knees straight throughout exercise or bend knees slightly only during
stretch.
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