Dumbbell Lunges
Take possession of suitable weight dumbbells. You are standing upright with arms hanging at your sides and palms face inward. Ensure you have adequate room to lunge forward. Core is tight, feet are flat on the floor. This is your starting position.
Keeping your core tight and your torso as straight and upright as possible, inhale and lunge forward on one leg and drop down until the upper thigh of the leading leg is parallel to the ground. The knee should not go forward past toe line. The knee of the back leg will stop just before touching the ground.
At this point, commence the ascent by exhaling and driving up from the heel of the leading foot and back to the starting position.
You may choose to do your lunges either stationary or walking. You may elect to focus on one side to a set before changing or alternate repetitions one side then the other.
Leg Extensions
Pin a suitable weight and take position in the leg extension machine, seated with your back flat against the pad and feet underneath the ankle rolls. Grip the support handles at the side. This is your starting position.
Keeping your core tight and your back against the pad, extend the legs by straightening from the knees and exhaling through the movement.
Squeeze your thighs at the top of the extension movement when your legs are fully extended before inhaling and commencing the return back to starting position.
Lying Hamstring Curls
Pin an appropriate weight and position yourself lying face down on the hamstring curl machine. Your feet go under the ankle rolls and you should grip the support handles to maintain your position on the bench. This is the starting position.
Commence the movement by exhaling and contracting the hamstring to pull the lower leg up and toward the buttocks. Squeeze at the top of the movement.
Reverse the movement by inhaling and slowly lowering the legs back to the starting position.
Barbell Stiff Leg Deadlifts
Position yourself in front of a barbell loaded with a suitable lifting weight. Adopt a shoulder-width or narrower stance with feet turned slightly outward. Knees are slightly bent and head remains up. Bend forward from the hips and take position with an overhand grip on the barbell, no wider than shoulder-width. This is the starting position.
Commence the movement by exhaling and bringing the torso up through the 90 degree angle at the starting position to the erect torso finish position, without bending the back into an arch. The hips push forward and your shoulder blades retract slightly which forces the torso straight up. Try to focus on using your buttocks and hamstrings to power the movement. In the finishing position, the legs are fully extended, the head is up and the arms hang directly down from the shoulders.
Reverse the movement by inhaling and slowly bending forward from the hip until you are back in the starting position.
Smith Machine Stiff Leg Deadlifts
Position yourself in the Smith Machine with a suitable lifting weight and the bar set at its lowest level. Adopt a shoulder-width or narrower stance with feet turned slightly outward. Knees are slightly bent and head remains up. Bend forward from the hips and take position with an overhand grip on the bar no wider than shoulder-width. This is the starting position.
Commence the movement by exhaling and bringing the torso up through the 90 degree angle at the starting position to the erect torso finish position, without bending the back into an arch. The hips push forward and your shoulder blades retract slightly which forces the torso straight up. Try to focus on using your buttocks and hamstrings to power the movement. In the finishing position, the legs are fully extended, the head is up and the arms hang directly down from the shoulders.
Reverse the movement by inhaling and slowly bending forward from the hip until you are back in the starting position.