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Exercise Guide - Legs
Legs Quick links
Stability Ball Squat
Split Squat
    
Legs Stability Ball Squat

Body muscles Used

  • Quadriceps - Knee Extension
  • Hamstrings - Hip Extension
  • Gluteus Maximus - Hip Extension
    		•
    The steps
    1. Place a Stability ball behind lower back and up against a wall.
    2. Adopt a hip to shoulder width stance with feet slightly forward and keep the chest lifted.
    3. Lightly brace the abdominal and back muscles.
    4. Lower yourself into a squat position.
    5. Be sure to keep the heels down and knees in line with the toes.
    6. Drive the floor away to return to the start position.

    Options
    This exercise can be performed with a variety of cable heights
    Legs Split Squat

    Body muscles Used

  • Quadriceps - Knee Extension
  • Hamstrings - Hip Extension
  • Gluteus Maximus - Hip Extension
  • Abductors - Hip Abductors (Isometric)
  • Adductors - Hip Adductors (Isometric)
    		•
    The steps
    1. Start in an erect position with a pole/bar supported across ed the upper Trapezius.
    2. Place the feet greater that a normal stride and hip width distance apart, with toes facing forwards.
    3. Keep the chest lifted and brace the abdominal's and trunk.
    4. Lower yourself gently by flexing the knees until both knees are at right angles.
    5. Push yourself away from the floor to the start position.
    6. Keep the trunk erect, the knees in line with toes, heels down throughout the movement.
    7. Complete a set for each leg.

    Options
    This exercise can be performed with a set of dumbbells.