Step-by-step Method
1. Leg Lift
Begin by lying on your back on the leg press machine. Position your feet so that the entire sole is flat against the underside of the weight plate. Make sure your hips are centered under the platform for optimal stability.
As you perform the movement, push your legs upward until they are fully extended, focusing on contracting your quadriceps muscles. Hold this position for a second, then slowly lower the weight plate back down to the starting position. Repeat the motion as instructed.
Breathing technique: Inhale when you lift the weight and exhale when you return it to the starting position.
Tip: Keep your back pressed firmly against the seat and avoid arching your lower back. Ensure your feet stay in contact with the platform throughout the entire range of motion.
2. Front Squat
Stand in front of the squat rack with your feet shoulder-width apart, toes slightly turned out. Grasp the barbell and place it on your upper back, just above your shoulders. Take two steps forward to set up properly.
Lower your body by bending your knees, keeping your back straight and core engaged. Go down until your thighs are parallel to the ground or slightly lower. Pause for a moment, then push through your heels to return to the standing position. Repeat according to your training plan.
Breathing tip: Exhale as you descend and inhale as you stand up.
Important notes: Maintain a neutral spine throughout the movement. Avoid leaning too far forward or letting your knees cave inward. Keep your chest up and focus on controlled movements to prevent injury.
3. Back Squat
Position yourself in front of the squat rack. Hold the barbell across your upper back, just above your shoulders. Step forward with both feet, keeping them slightly wider than shoulder-width apart, and toes pointing outward.
Lower your body by bending your knees, keeping your back straight and core tight. Continue until your thighs are parallel to the floor or slightly below. Hold for a second, then push through your heels to return to the upright position. Perform the required number of repetitions and sets.
Important tips: Always keep your back straight and avoid rounding your shoulders. Make sure your knees track over your toes during the movement. Control the descent and ascent to maximize muscle engagement and reduce the risk of strain.
These exercises are excellent for building lower body strength, improving balance, and enhancing overall fitness. Whether you're a beginner or an advanced lifter, incorporating these movements into your routine can lead to significant improvements in power and endurance.
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