Squat with bar on shoulders
Keep Your hips on the same level with the bar, chest afore, shoulders behind and head up. Keep Your heels down, knees and metatarsuses on the same line. Continue descending until Your thighs are parallel with the floor. Begin rising from the legs and return to initial position.The squat is perhaps the most effective weight-training exercise for total-body development.
This exercise will improve your: thigh quadriceps muscles, gluteal muscles(large and central) and hamstrings.
Main mistakes: The bar is too high on Your shoulders. Don’t bend forward. Back shouldn’t be hollow, when lifting weights.
Example video:
Power squat
It is almost same as regular squat, only your legs must be more separate. Keep Your hips on the same level with the bar, chest afore, shoulders behind and head up. Continue descending until Your thighs are parallel with the floor. Begin rising from the legs and return to initial position.The squat is perhaps the most effective weight-training exercise for total-body development.
This exercise will improve your: thigh quadriceps muscles, gluteal muscles(large and central) and hamstrings. This exercise affects more the inner leg muscles than regular squat.
Main mistakes: The bar is too high on Your shoulders. Don’t bend forward. Back shouldn’t be hollow, when lifting weights.
Example video:
Leg extension
This weight training exercise targets the quadriceps muscle in the leg. It is isolated exercise couse it works with one spesfic muscle group(quadriceps). Sit on maschine, hook Your feet under the leg pads and grasp the handles. Now extend Your legs slowly until Your knees are totally extended. Don`t elevate Your hips! Now bend Your legs back in the initial position.
This exercise will improve your: quadriceps muscles
Main mistakes: Do not elevate Your hips.
Example video:
Calf raises with bar on shoulders
This exercise primarily works the muscles of the lower leg otherwise known as the calf. Use a bar as weight. Slowly raise Your heels as high as possible. At the culmination of movements, take a short break. Descend slowly into initial position. This exercise is easier to perform on an edge of a higher surface (for example, steps), that increases the range of the movement and aids the stretch.
This exercise will improve your: Calfs
Main mistake: Knees are bent and stretched while performing the exercise. You’re not stretching Your leg muscles.
Example video:
Calf raises with bar on knees
This exercise primarily works the muscles of the lower leg otherwise known as the calf. Use a bar as weight.Put the bar on Your lab and slowly raise Your heels as high as possible. At the culmination of movements, take a short break. Descend slowly into initial position. This exercise is easier to perform on an edge of a higher surface, that increases the range of the movement and aids the stretch.
This exercise will improve your: Calfs
Main mistake: The bar is to high on Your lap. You’re not stretching Your leg muscles.
Example video:
Large gluteal muscle
Take a straddle-stand, legs spread shoulder-length. Now move the one leg backward away from the body. Raise the leg as high as you can and bring it back to initial position.
This exercise will improve your: large glute muscle and hamstring
Main mistake: Hold Your body still, only one leg is moveing.
Example video:
Wall sit
This is a great exercise you can do anywhere without any equipment. Wall Sits are great for pre-exhausting the muscles before moving on to other lower body exercises. Support Your back firmly against the wall and bend into sitting position. The closer You get to 90 degree angle, the stronger is the effect.
NB! Obviously, if this move hurts your knees, you should skip it.
Example video:
Leg press
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Leg press (one leg)
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Plyo leg press
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Yo yo bench
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