Step-by-step Method
1. Leg Lift
Begin by lying flat on the leg press machine with your back against the seat. Position your feet so that the entire sole of your foot is pressed firmly against the footplate. Make sure your knees are slightly bent and your hips are aligned with the center of the weight plate.
As you perform the movement, push your legs upward until they are fully extended. Focus on contracting your quadriceps as you lift. Hold this position for a second, then slowly lower the weight plate back to the starting position. Repeat this motion for the desired number of repetitions and sets.
Breathing technique: Inhale as you push the weight up, and exhale as you lower it back down.
Tip: Keep your hips centered under the weight plate and ensure your feet are flat on the footplate throughout the movement for maximum effectiveness.
2. Front Squat
Stand in front of the squat rack, holding the barbell at shoulder height with both hands. Step forward two steps, positioning your feet slightly wider than your shoulders, with your toes pointing outward slightly. Keep your back straight and your core engaged as you prepare to squat.
As you perform the squat, lower your body until your thighs are parallel to the ground or slightly below. Pause for a moment at the bottom of the movement, then push through your heels to return to the starting position. Perform the required number of repetitions and sets, then step back and place the barbell safely on the rack. Exhale as you descend and inhale as you stand up.
Important tips: Maintain a straight back throughout the movement. Avoid leaning forward or arching your lower back. Keep your chest up and your core tight to ensure proper form and prevent injury.
3. Back Squat
Stand in front of the squat rack, holding the barbell on your upper back with both hands. Step forward two steps, positioning your feet slightly wider than your shoulders, with your toes pointing outward. Keep your back straight and your body upright as you begin the movement.
As you squat, lower your body until your thighs are parallel to the ground or slightly below. Hold for a second, then push through your heels to return to the standing position. Complete the set as instructed, then step back and return the barbell to the rack. Breathe out as you descend and breathe in as you rise.
Note: Throughout the entire movement, keep your back straight and avoid any unnecessary movement. Ensure your knees are aligned with your toes and do not let them cave inward. This will help maintain stability and reduce the risk of injury.
These exercises are great for building strength in your lower body, particularly targeting the quadriceps, hamstrings, and glutes. They also improve balance, flexibility, and overall fitness when performed consistently.
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