Manual

18
Leg Exercises
Stationary Lunges
Stiff-leg Dead Lift
START ACTION
START
• Standwithyourfeetapproximately
shoulder width apart
• Holdthedumbbellsdowninfront
of your thighs with your palms
facing back.
• Standwithaveryslightbendat
the knees.
• Keepthechestlifted,abstightanda
very slight arch in your lower back.
• Maintainingyourkneeposition,
slowly bend forward at the hips
moving your butt backward.
• Stopasyourhamstingsbeginto
get taut and before your back
begins to round.
• Concentrateontensingyour
hamstrings to pull you back up to the
starting position.
FINISH
START ACTION
START
• Standwithonefootforwardand
one foot backward in a position so
when you move to the bottom of the
lunge, you front foot is under your
knee and you back knee is directly
under you hip.
• Holdthedumbbellsatyoursides
with your palms facing inward.
• Keepthechestlifted,abstightanda
slight arch in the lower back.
• Slowlyloweryourbodybendingat
both knees, simultaneously keeping
the front knee in line with the toes.
• Movedownandstopjustbeforethe
back knee is going to touch the floor.
• Reversethemotionandcomeback
up to the starting position.
FINISH
Muscles worked
Quadriceps, glutes, hamstrings and
adductors
Success tips
• Placefeetinapositionsothatwhenyou
lunge down, your front foot is directly
under your knee and your back leg lines
up under your hip.
• Keepyourheadandchestlifted,witha
slight arch in the lower back during the
movement.
• Doonlyonesidetofatigue,thenswitchto
the other side.
Muscles worked
Hamstrings, glutes and spinal erectors
Success tips
• Yourtorsoshouldmovefromstanding
vertical to leaning forward at the hips
without rounding your spine during any
part of the movement.
• Keepthekneesslightlybent.
• Onlymoveasfarasyoucancorrectly.
• Itiscriticalthatyoukeepthechestlifted
and do not allow your spine to round at
any time during the movement.