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Ball Leg Press
- Lie on back.
- Bend knees and grasp ball between ankles.
- Tighten abdominal muscles, lift ball up to chest.
- Straighten knees, lifting ball.
- Lower to chest and lower to floor.
- Repeat.
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Barbell Lunge
- Place bar behind head, resting on shoulders.
- Hold bar with elbows at about 90 degrees.
- Step forward with one leg into a lunge position.
- Return to standing and repeat with other leg.
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Barbell Squat
- Place barbell over shoulders, behind head.
- Grip bar firmly with hands, elbows bent to 90 degrees.
- Feet should be about shoulder distance apart.
- Slowly bend knees, keeping back straight.
- Return to start position and repeat
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Dumbbell Front Squat
- Stand with feet 2 to 4 inches apart, heels on a 1 inch strip of wood, toes forward.
- Hold weights under the chin, palms inward to body.
- Slowly squat down until thighs are almost parallel to floor, moving buttocks back as if sitting
in a chair.
- Return to standing and repeat.
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Dumbbell Forward Squat
- Stand with feet about hip distance apart.
- Toes should be slightly pointed outward and aligned with knees.
- Hold weights in hands, resting on shoulders.
- Squat down until thighs are almost parallel with floor while moving buttocks backward, similar to
beginning to sit in a chair.
- Return to start and repeat.
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Dumbbell Forward Wide Squat
- Stand with feet wider than hip distance apart.
- Toes should be slightly pointed outward and aligned with knees.
- Hold weights in hands, resting on shoulders.
- Squat down until thighs are almost parallel with floor while moving buttocks backward, similar to
beginning to sit in a chair.
- Return to start and repeat.
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Dumbbell Full Reverse Lunge
- Stand holding weights at side, palms inward.
- Step back with one leg until rear knee almost touches floor.
- Front leg should not extend past toes.
- Push back up forward to a standing position.
- Repeat.
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Dumbbell Deadlift
- Stand with feet together, weights on floor in front of feet.
- Squat down placing chest against thighs.
- Tighten lower back muscles, grasp weights in hands.
- Keep head forward and back straight, and gently straighten knees until a gentle stretch is felt.
Hold for several seconds.
- Slowly stand upright.
- Keeping back straight, reverse the motion and lower weights to floor, keeping knees as straight
as possible and hold for several seconds, then bend knees, returning to start position.
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Dumbbell Side Lunge
- Stand with weight in hands.
- Step sideways to left as shown, keeping trunk vertical.
- Push back up to starting position.
- Repeat sets to right side.
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Dumbbell Single Leg Squat
- Stand on involved leg.
- Hold weights in both hands.
- Bend knee to 90 degrees.
- Straighten knee.
Repeat.
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Knee Extension Machine
- Sit in knee extension exerciser.
- Place front of ankles under pads.
- Slowly straighten knees.
- Return to start position and repeat.
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Dumbbell Lunge Squat
- Hold weights in hands.
Step forward and bend knees until in a lunge position.
- Slowly bend both knees to lower trunk toward floor.
- Slightly straighten knees to raise up.
- Continue to lower and raise while in lunge position.
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Dumbbell Forward Bent Lunge
- Hold weights in hands at shoulders.
- Step forward in a lunge fashion and bend slightly at waist.
- Return to starting position and step forward with other leg.
- Repeat.
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Leg Press Machine
- Sit at leg press machine.
- Place both feet on foot plates, knees bent.
- Make sure back is supported by backrest.
- Push down on foot plate, straightening knees.
- Return to start position and repeat.
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Single Leg Squat Sidelying Incline Slide
- Lay on side with upward leg on foot pad and downward knee bent.
- Begin bending and straightening knee to perform one leg squats.
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Machine Front Thigh Press
- Stand at leg exercise machine.
- Place pad at front of thigh just above knee.
- Stand on left leg and raise right knee upward.
- Return to start position and repeat.
- Repeat sets with other leg.
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