Legs Exercises

Squat Jump

Full Body (bodyweight)

Instructions:

1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.

2) Arms should be in the “ready” position with elbows flexed at approximately 90°.

3) Lower body where thighs are parallel to ground.

4) Explode vertically and drive arms up.

5) Land on both feet and repeat.

6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Navagation

Legs Exercises

Chair Sit

Quads (bodyweight)

Instructions:

1. Start by standing in front of a chair or box.

2. Proceed to sit back with your hips as if you are going to sit in the chair.

3. Stay in control during the movement and go at your own pace.

4. To keep your balance at first extend your arms out in front of you as you squat. As you get stronger you can keep your arms at you side.

5. Repeat for the desired repetitions.

Power Jacks

Quads (bodyweight)

Instructions:

1. Start in a shoulder width stance with your knees slightly bent.

2. Jump up into the air and spread your legs out into a wide stance and land in this position.

3. Immediately proceed into a squat and then stand back up into a jump to land with both feet at a shoulder width stance.

4. Repeat this movement for the recommended repetitions.

ABC squat

Quads (bodyweight)

Instructions:

1. Start in a squat stance with feet shoulder width apart and your hands in front.

2. Squat down driving the hands and shoulders to the left. The hips will go to the right.

3. Return to the starting position and repeat to the opposite side.

Wall Sit with ball

Quads (bodyweight)

Instructions:

1. Place ball against the wall and your lower back.

2. Proceed into a squated position so that your thighs are parallel to the ground.

3. Hold this position for the required number of seconds.

4. Remember to keep your feet flat on the floor and your knees behind your toes.

1 Leg Balance Squat

Quads (bodyweight)

Instructions:

1. Start by standing on one leg with the other leg elevated.

2. Bend forward keeping your planted leg semi straight and reach for the ground.

3. Keep your back relatively flat during the exercise.

4. Repeat for the prescribed repetitions and then repeat with the other leg.

One legged squat with bar

Quads (bodyweight)

Instructions:

1. Set balance bar on its end and hold the other end of the bar.

2. Pick one leg up off the floor and balance on one foot and your hands with the bar.

3. While using the bar for balance squat down into a 1/4-1/2 squat.

4. Return to the starting position and repeat according to the prescribed repetitions. Repeat with the other leg.

Single Leg Squat on Disc

1) Stand with feet hip width apart with knees slightly bent and toes pointing forward.

2) Start position: Stand on balance disc and lift other foot off ground and extend leg forward. Extend arms forward at hip level..

3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.

4) Once thigh is slightly above parallel (as shown) return to start position.

Alternating Split Squat Jump

1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.

2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.

3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.

4) Switch feet in the air so that the back foot lands forward and vice versa.

Tuck Jump

Quads (bodyweight)

Instructions:

1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.

2. Jump up bringing knees up to chest.

3. Land on balls of feet and repeat immediately.

4. Remember to reduce ground contact time by landing soft on feet and springing into air.

One Leg Box Step Up

Quads (bodyweight)

Instructions:

1. Stand to the right of the box. Place left foot on top of box.

2. Raise body using the left foot only until leg is extended

3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription.

Barbell Box Step Up

Quads (bodyweight)

Instructions:

1. Stand facing the box with a barbell on your shoulders. Place right foot on top of box.

2. Raise body using the right foot only until leg is extended

3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription.

Front Squat (barbell)- 1) Step under bar and position bar across anterior deltoids. Cross arms across each other so that your hands are touching opposite shoulders. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar. 2) Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position. 3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet. 4) Once thighs are parallel to floor, return to start position.

Full Squat (barbell)- 1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar. 2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position. 3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.

Hack Squat (barbell)

1. Start position: Grab the bar from behind your ankles. Using the legs, pick up the bar. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position.

2. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.

3. Once thighs are parallel to floor, return to start position.

Lunge (barbell)

1) Start position: Stand with feet hip width apart. Place barbell on shoulders.

2) Step forward 2-3 feet and lower body forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.

3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.

4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.

Rear Lunge (barbell)

1) Start position: Stand with feet hip width apart.

2) Step backward 2-3 feet and lower body forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.

3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.

4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.

Deep Squat (barbell)- 1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar. 2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position. 3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.

Walking Lunge with Barbell

1) Start position: Stand with feet hip width apart. Place barbell on your shoulders.

2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.

3) Push body up and move the back foot beside the front foot. Alternate feet and repeat.

4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.

Lateral Lunge (barbell)

Quads (free weights)

Instructions:

1) Start position: Stand with feet hip width apart. Place barbell on your shoulders.

2) Take right foot and step 2-3 feet out to the right side (or the 3 o’clock position). Lean torso forward and sit the right glute back. DO NOT allow lunging knee to extend past the big toe - may cause injury.

3) Pushing off lunging foot, return to start position. Continue with same leg or alternate as prescribed.

Seated Knee Extension

Quads (machines)

Instructions:

Sit in machine and place your shins behind the pad.

Extend your legs by pushing into the pad until the legs are parallel to the ground.

Return to the starting position.

Lying Hamstring Curl

1) Lie face down on bench with pad adjusted to fit behind ankles. If machine does not angle upper torso downward, it is recommended that a pillow be placed underneath stomach.

2) Start position: Position knees below bottom edge of bench or pad. Legs should be straight with knees aligned to the lever arm axis of motion and hands grasping handles or side of bench (if applicable).

3) Raise lever arm by flexing at the knees past 90°.

4) Return to start position.

Hurdle Jumps

Plyometrics (lower body)

Instructions:

1. Stand 1-2 feet away from hurdle. Feet should be slightly wider than hip-width apart in a semi-squat position.

2. Driving the arms up and jump over hurdle.

3. Upon landing, quickly jump over next hurdle.

Fat Loss. Coaching. Exercise Membership

Tons of workouts, recipes, coaching, special goodies and tools to lose weight!

Parial Co-Contraction Lunges

1. Start in a lunge position.

2. Lower your back leg until your knee touches the floor. 3. Place one hand on the the tear drop muscle just on the inside of your knee. Place other hand on the glute of same leg. 4. Now raise your back knee one inch off the floor and you will feel the two muscles contract. 5. This is the starting position. Slowly raise yourself up by extending both legs all the time feeling for the tension in the 2 muscles. the second you lose tension(it likely will not be long) pause and then slowy return to starting position.

High Hurdle Jumps

Plyometrics (lower body)

Instructions:

1. Stand with feet slightly wider than hip width apart.

2. Perform a standing long jump over the first hurdle.

3. Upon landing, quickly jump over second hurdle. Remember to drive both arms forward to maximize jumps.

4. Hurdles should be near your maximum jump height.