1/13/2011
Leg Exercises
Furman University Gluteals Barbell Squat Greenville, SC
Quadriceps
Hamstrings
Selectweight.TheOlympicbarinthepicture Inhaleandsquatdownasifyouweresittingona weighs45pounds.Usesafetycollarswhen chair.Ideally,yourthighswillbeparalleltothe addingadditionalplates.Placethebaronyour floorandyourkneeswillmakea90° angle.You upperback(notyourneck).Standwithfeethip shouldbeabletoliftyourtoesinsideofyourshoes distanceapartandkneesstraightbutnot throughoutthemotion.Donotletyourknees locked.Liftyourtoesinsideofyourshoesto moveforwardoveryourtoes.Keepyourchestup shifttheweightbackontoyourheels. andlookforward.Exhaleandpressthroughyour heelstostandbackup.
1 1/13/2011
Furman University Gluteals Smith Machine Squats Greenville, SC
Quadriceps
Hamstrings
Selectweight.TheSmithbarinthepicture Inhaleandsquatdownasifyouweresittingona weighs10poundswhenunloaded.Placethe chair.Ideally,yourthighswillbeparalleltothe baronyourupperback(notyourneck).Stand floorandyourkneeswillmakea90° angle.You withfeethipdistanceapartandkneesstraight shouldbeabletoliftyourtoesinsideofyourshoes butnotlocked.Liftyourtoesinsideofyour throughoutthemotion.Donotletyourknees shoestoshifttheweightbackontoyourheels. moveforwardoveryourtoes.Keepyourchestup andlookforward.Exhaleandpressthroughyour heelstostandbackup.
Furman University Gluteals Greenville, SC Hammer Strength V-Squats
Quadriceps
Hamstrings Standwithfeethipdistanceapartandleanbackon Exhaleandpressthroughyourheelstostandup. thebackrest.Donottouchshoulderpadswith Keepyourkneesstraightbutnotlocked.Inhaleas yourshouldersduringsetup.Selectweightfrom yourlowerintothesquatposition. theweightstack.Liftthehandleontherightside ofthebackresttolowertheseatposition.Squat Whenyouarefinishedwithyourset,usethe downsoyourkneesmakea90° angleandyour handletotherightofthebackresttoreturntoa thighsareparalleltothefloor.Liftyourtoesinside standingposition.Donottouchshoulderpadswith ofyourshoestoshifttheweightbackontoyour yourshouldersasyoureturntothestanding heels.Shiftupslightlysoyourshouldersare position. touchingtheshoulderpads.
2 1/13/2011
Furman University Gluteals Dumbbell Squat Greenville, SC
Quadriceps
Hamstrings
Inhaleandsquatdownasifyouweresittingona chair.Ideally,yourthighswillbeparalleltothe Selectdumbbells.Standwithfeethipdistance floorandyourkneeswillmakea90° angle.You apartandkneesstraightbutnotlocked.Lift shouldbeabletoliftyourtoesinsideofyourshoes yourtoesinsideofyourshoestoshiftthe throughoutthemotion.Donotletyourknees weightbackontoyourheels. moveforwardoveryourtoes.Keepyourchestup andlookforward.Exhaleandpressthroughyour heelstostandbackup.
Furman University Gluteals Greenville, SC Plate Loaded Leg Press
Quadriceps
Hamstrings Addplatestothemachineifdesired.The Liftyourtoesinsideofyourshoestoshift unloadedsledweighs75pounds.Adjustthe theweightbackontoyourheels.Straighten recliningpositiononthebackrestifdesired. yourkneesasyoupresstheweightup(the Placeyourfeethipdistanceapartonthefoot safetyhandleswilldropback).Inhaleand platform. slowlylowertheweightuntilyourknees forma90° angle.Exhaleasyoupress Noticethesafetyhandlesonbothsidesofthe throughyourheelstopushtheweightback machine.Theyrestinalowpositionfor uptothestartingposition.Donotlockyour shorterlegsandahighpositionforlonger knees. legs.
3 1/13/2011
Furman University Gluteals Cybex Leg Press Greenville, SC
Quadriceps
Hamstrings
Lieonthesled.Placeyourheadonthehead Usethepintoselectaweightontheweight restandslideupsoyourshouldersaretouching stack.Liftyourtoesinsideofyourshoestoshift theshoulderpads.Placeyourfeethipdistance theweightbackontoyourheels.Exhaleasyou apartonthefootplatform.Themiddlepartof pressthroughyourheelsandstraightenyour thefeetshouldbeoverthemiddlestriponthe legs.Donotlockyourknees.Inhaleasyou platform.Usethesledadjustmenttofinda slowlyreleasetheweightbacktothestarting positionwhereyourkneesmakea90° angleas position. shownabove.
Furman University Gluteals Dumbbell Reverse LungeGreenville, SC
Quadriceps
Hamstrings
Selectdumbbells.Standuprightandholdthe Stepbackwithyourrightfoot.Lungedownsoboth dumbbellsbyyoursides.Drawyourshoulder kneesform90° angles.Keepyourtorsoupright.Do bladesdownandbacktostabilizeyourshoulders. notletyourleftkneemoveforwardoveryourtoes. Donotbangyourbackkneeonthefloor. (Similarvariationsincludewalkinglunges, Liftyourtoesinsideofyourleftshoe.Pressthrough stationarylunges,andforwardsteppinglunges.) yourleftheeltostandbackup.Afteryouhave completedoneset,repeatontheoppositeleg.
4 1/13/2011
Furman University Gluteals Lunge ON the Step Greenville, SC
Quadriceps
Hamstrings
Selectdumbbells.Standuprightandholdthe Lungedownsobothkneesform90° angles.Keep dumbbellsbyyoursides.Placeyourrightfooton yourtorsoupright.Donotletyourrightknee thecenterofashortbox(~4inchheight).Shift moveforwardoveryourtoes.Donotbangyour forwardslightlysoyourrightkneeisdirectlyover backkneeonthefloor.Pressthroughyourright yourrightankle.Liftyourtoesinsideofyourright heeltoreturntothestartingposition.Complete shoe.Drawyourshoulderbladesdownandback onesetandrepeatontheoppositeleg. tostabilizeyourshoulders.
Furman University Gluteals Lunge OFF the Step Greenville, SC
Quadriceps
Hamstrings
Selectdumbbells.Standuprightandholdthe Lungedownsobothkneesmake90° angles. dumbbellsbyyoursides.Placeyourleftfootona Keepyourtorsoupright.Donotletyourright shortbox(~4inchheight)asshown.Liftyourtoes kneemoveforwardoveryourtoes.Donot insideofyourrightshoetoshifttheweightback bangyourbackkneeonthefloor.Press ontoyourrightheel.Drawyourshoulderblades throughyourrightheeltoreturntothestarting downandbacktostabilizeyourshoulders. position.Completeonesetandrepeatonthe oppositeleg.
5 1/13/2011
Furman University Gluteals Medicine Ball Step-up Greenville, SC
Quadriceps
Hamstrings
Positiontheboxfora12inchor18inchstepheight. Chooseaboxheightthatallowsyourrightthighto Usethestrengthofyourrightlegtostepup forma90° angleasshownabove.Practicethis ontothebox.Trynottouseyourleftleg. exercisewithoutweightsuntilyoufeelcomfortable Carefullystepdownwithyourleftleg. withthemotion.SelectaweightedMedicineBallif Completeonesetwiththerightfootonthe desired.Placeyourentirerightfootonthecenterof stepandrepeatontheotherside. thebox.Liftyourtoesinsideofyourrightshoeto shifttheweightbackontoyourheel.
Furman University Greenville, SC Straight Leg Barbell Deadlift
Hamstrings
Erector Spinae (Lower Back)
Selectaweightedbarbell.Standwithyour Inhaleandhingeforwardfromyourhips.Lower feethipdistanceapartandyourknees thebartowardthefloor.Keepyourknees straightbutnotlocked.Placehands slightlybentandyourbackflatthroughoutthe shoulderwidthapartonthebarwithan motion.Beginnersmaywanttostopwhenthe overhandgrip.Drawyourshouldersdown backisparalleltothefloor.Atthebottomof andbacktostabilizeyourshoulderblades. themotionengageyourhamstrings.Exhale andstandupwithaflatback.
6 1/13/2011
Furman University Greenville, SC Dumbbell Straight Leg Dead Lift Hamstrings
Erector Spinae (Lower Back)
Inhaleandhingeforwardfromyourhips. Selectweight.Standwithfeethipdistance Lowerthedumbbellstowardthefloor.Keep apartandkneesstraightbutnotlocked. yourkneesslightlybentandyourbackflat Placeyourhandsshoulderwidthapartwith throughoutthemotion.Beginnersmaywant anoverhandgriponthedumbbells.Draw tostopwhenthebackisparalleltothefloor. yourshouldersdownandbacktostabilize Atthebottomofthemotionengageyour yourshoulderblades. hamstrings.Exhaleandstandupwithaflat back.
Furman University Cybex Prone Leg Curl Greenville, SC
Hamstrings
Adjusttheoptionalrangelimiterifneeded.Lie Selectaweightontheweightstack.Usethe facedownonthemachine.Yourkneesshould optional2.5poundincrementsifneeded.Exhale beinlinewiththeredpivotpoint.Youwillfeel asyoubendyourkneestolifttheweight.Inhale yourkneecapshangingoffofthethighrest. andslowlylowertheweightbacktothestarting Placeyouranklesundertheanklepad.Rest position. yourelbowsontheelbowpadandholdthe handles.
7 1/13/2011
Furman University Med-X Leg Curl Greenville, SC
Hamstrings
Removepinfromtheweightstack.Sitontheseat Lightlygraspthehandlesonthesidesofthe andadjustthebackrestsoyourkneesareinline seat.Exhaleandbendyourkneestoforma withthepivotpoint.Slideyourrightandleftleg 90° angle.Inhaleandslowlyreturntothe inbetweenthelegpads.Straightenbutdonot startingposition. hyperextendyourknees.Selectaweightonthe stackwiththepin.Noticethatthereisadouble weightstackforsmallerweightincrements.
Furman University Trotter Standing Leg Curl Greenville, SC
Hamstrings
Selectaweightontheweightstack.Stand Lightlygraspthehandlebars.Exhaleand ontheplatformandplaceyourchestagainst bendyourkneetoforma90° angle.Inhale thechestpad.Theanklepadsshouldrest andslowlyreturntostartingposition. onthebackofyourankles.
8 1/13/2011
Furman University Greenville, SC Hamstring Curl on Ball (double leg)
Hamstrings Lieonyourbackwithyour handsbyyoursides.Placeyour calvesontopofthebllball.Tryto relaxyourshoulders.Liftyour hipsoffofthefloor.
Bendyourkneestocurltheball towardyourhips.Slowly straightenyourlegstoreturnto thestartingposition.Keepyour hipsoffofthefloorthroughout theexercise.
Furman University Greenville, SC Hamstring Curl on Ball (single leg)
Hamstrings
Thisexerciseisanadvancedversionofthe Bendyourleftkneetocurltheballtowardyour DoubleLegHamstringCurlontheBall. hips.Slowlystraightenyourleftlegtoreturnto Lieonyourbackwithyourhandsbyyour thestartingposition.Keepyourhipsoffofthe sides.Placeyourleftcalfontopoftheball. floorthroughouttheexercise.Afteryouhave Raiseyourrightlegintotheair.Trytorelax completedonesetrepeatontheotherleg. yourshoulders.Liftyourhipsoffofthefloor.
9 1/13/2011
Furman University Greenville, SC
Gluteals Bridge on the Ball
Lieonyourbackwithyour handsbyyoursides.Placethe ballrightnexttoyourhips. Placeyourheelsontopofthe ballasssohown.Trytoreealax yourshouldersandneck.
Hamstrings
Usingthestrengthofyour hamstringsandgllluteals,llfift yourhipsoffofthefloor. Slowlylowerbacktothe startingpositionwithout touchingyourhipstothe floor.
Furman University Trotter Leg Extension Greenville, SC
Quadriceps
Usethehandleontherangelimitertomovethe Adjustthebackrestsoyourkneesareinline anklepadsawayfromthemachine.Sitontheseat withtheredpivotpoint.Chooseaweight withyourbackagainstthebackrest.Usethe ontheweightstack.Lightlygraspthe handleontherangelimitertoplacetheanklepads handlesonthesidesoftheseat.Exhaleas flushagainstyourlowershinsasshown.Usethe yourextendyourknees.Inhaleasyou adjustmentsettingundertheanklepadstoraiseor slowlyreturntothestartingposition. lowertheanklepadsifneeded.
10 1/13/2011
Furman University Med-X Leg Extension Greenville, SC
Quadriceps
Sitontheseatwithyourbackagainstthe Lightlygraspthehandlesonthesidesof backrest.Adjustthebackrestsoyourknees theseat.Exhaleasyourextendyourknees. areinlinewiththegreypivotpoint. Inhaleasyouslowlyreturntothestarting Chooseaweightontheweightstack.Notice position. thatthereisadoubleweightstackfor smallerweightincrements.
Furman University Greenville, SC Cybex Abductor (Outer Thigh)
Abductors (Outer Thighs)
Sitontheseatwithyourbackagainsttheback Exhaleandpressyourlegsawayfromeach rest.Placeyouranklesintheanklepads.Swivel other.Inhaleasyouresisttheweightandbring thethighpadsaroundsotheyarerestingonyour thelegsbacktogether. outerthighs.Usetheknobadjustmentunderthe seattobringyourlegsclosetogetherasshown. Selecttheweightontheweightstack.
11 1/13/2011
Furman University Greenville, SC Cybex Adductor (Inner Thighs)
Inner Thighs
Sitontheseatwithyourbackagainsttheback Exhaleandsqueezeyourthighstogether. rest.Placeyouranklesintheanklepads.Swivel Inhaleasyouresisttheweightandreturnto thethighpadsaroundsotheyarerestingon thestartingposition. yourinnerthighs.Usetheknobadjustment undertheseattobringyourthighsapart.Usea comfortablerangeofmotion.Selectthe weightontheweightstack.
Furman University LifeFitness Calf Raise Greenville, SC
Calves - Gastrocnemius
Sitontheseatwithyourbackagainstthe Pressthefootplatformawayfromyouusingthe backrest.Adjustthebackrestfore/aft ballsofyourfeet.Contractyourcalfmusclesat positionsoyourkneesarestraightbutnot thepeakofthemotion.Slowlyreleasebacktothe locked.Placetheballsofyourfeetonthe startingposition.Becarefulnottooverstretch footplatform. thearchesofyourfeetasyoureleasetheweight. Keepyourkneesstraightbutnotlocked throughoutthemotion.
12 1/13/2011
Furman University Standing Calf Raise Greenville, SC
Calves - Gastrocnemius
Standonthefootplatformandplaceyour Keepyourkneesstraightbutnotlocked shouldersundertheshoulderpads.Raise throughoutthemotion.Liftyourheelsabovethe orlowertheshoulderpadsettingif heightofthefootplatformandcontractyourcalf needed.Lightlygraspthehandles. muscles.Slowlyloweryourheelsbelowthe heightofthefootplatform.Becarefulnotto overstretchthearchesinyourfeet.
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