Manual

17
Leg Exercises
Wide Squats
START ACTION
START
• Grabthedumbbellwithbothhands
and stand with your feet slightly
wider than shoulder width apart.
• Slightlyrotateyourhipsandlegs
outward, so that your feet and knees
are lined up pointing outward.
• Stabilizeyourtorsobyliftingyour
chest, tightening your abs, and
maintaining a slight arch in your
lower back.
• Undercontrol,slowlysquatdownby
sticking the hips back as the knees
start to bend.
• Keepthechestupandtheandback
flat as the hips continue to move
backward.
• Lowertoapproximately
90 degrees at the knees, unless
otherwise determined.
• Returntothestartingposition.
• Donotlockoutthekneesatthetop
of the squat.
FINISH
Calf Raises
START ACTION
START
• Standwithyourfeetaboutshoulder
width apart, feet facing straight
forward.
• Holdthedumbbellsatyoursides
with your palms facing in.
• Keepyourchestlifted,abstightand
a slight curve in your lower back.
• Slowlyriseupontheballsofyour
feet, lifting your heels as high as you
can off the floor.
• Slowlyreturntothestartingposition,
keeping tension on the calf muscles.
FINISH
Muscles worked
Quadriceps, glutes, hamstrings and
adductors
Success tips:
• Keepthekneespointedinthesame
direction as the toes.
• Keeptheheadandneckinlinewiththe
trunk.
• Paycloseattentiontoallalignmentand
stabilization issues on every part of each
repetition.
Muscles worked
Gastrocnemius and soleus
Success tips
• Donotchangeyourhiporkneeposition
during the exercise.
• Riseupashighasyoucan,maintaining
your balance, on the balls of your feet.