Exercise Library - Lower Body Resistance

Leg Press - Seated Machine

     

Instructions:
  • Adjust the seat position so that your knees are in a 90° position.
  • Your toes are positioned at the top of the plate with your feet shoulder width apart and knees directly behind your toes.
  • Push the plate away from your body so that your legs are almost fully extended and control the plate back towards your body.
  • Breathe out as you push the plate away and straighten your legs and breathe in as you return back to the starting position.


Leg Press - Incline Machine

     

Instructions:
  • Lower yourself into the machine with your back firmly supported against the seat.
  • Position your feet shoulder width apart on the plate with your knees directly behind your toes.
  • Holding the handles push the plate away from your body so that your legs are almost fully extended and control the plate back towards your body.
  • Breathe out as you push the plate away and straighten your legs and breathe in as you return back to the starting position.


Leg Curl - Seated Machine

     

Instructions:
  • Adjust the seat position so that your knees are in line with the axis of rotation of the machine.
  • Place your legs on top of the foot pad with it positioned behind your ankles.
  • Sit on machine with your lower back firmly rested against the seat with your feet positioned shoulder width apart.
  • Pull the foot pad towards you until your knees are bent and control the weight as you raise your legs to the starting position.


Leg Extension - Seated Machine

     

Instructions:
  • Adjust the seat position so that your knees are in line with the axis of rotation of the machine.
  • Adjust the foot pad so that it is positioned on your lower shin.
  • Sit on machine with your lower back firmly rested against the seat with your feet positioned shoulder width apart.
  • Push lower legs against foot pad until they are straight and control the weight as you lower the legs down to the starting position.
  • Breathe out as you push the foot pad away and breathe in as you return back to the starting position.


Leg Extension - Gym Stick

     

Instructions:
  • Place the Gym Stick on a chair and sit down in front and secure one foot into the loop.
  • Move the bar across to the opposite side so that the elastic is in a straight line from your foot to the bar.
  • Slowly lift your foot off the floor and straighten your leg whilst keeping your toes pointed towards you and then control your leg back.
  • To increase the difficulty of this exercise rotate the Gym Stick to shorten the bands - this will make it more difficult to lift up.


Calf Raise - Seated Machine

     

Instructions:
  • Sit down on the machine and place the balls of your feet on the foot rest.
  • Adjust the pad so that it is positioned firmly on your thighs.
  • Push onto your toes and lift your heels up and lower your heels back down to starting position.
  • Breathe out as you lift your heels up and breathe in as you return your heels back to the starting position.


Calf Raise - Standing


Using Body Weight OR Dumbbell

     

Instructions:
  • This exercise can be performed holding dumbbells in each hand.
  • Stand with your feet shoulder width apart; push up through your toes and lift your heels up; slowly lower your heels back to the floor.
  • Breathe out as you lift your heels up and breathe in as you return your heels back to the starting position.


Squat - Body Weight or Dumbbell

     

Instructions:
  • Stand with your feet shoulder width apart with your hands out in front or holding onto dumbbells.
  • While keeping your body upright, bend your knees and lower your bottom as if you were going to sit on a low chair then push up through your feet back to a standing position.


Squats - Power Bag

     

Instructions:
  • Stand with your feet shoulder width apart and hold Power Bag with both arms against your chest.
  • While keeping your body upright, bend your knees and lower your bottom as if you were going to sit on a low chair then push up through your feet back to a standing position.


Squats - Gym Stick

     

Instructions:
  • Place the loops of the Gym Stick around your feet and hold the bar across the back of your shoulders with your feet shoulder width apart.
  • While keeping your torso upright, bend your knees and lower your bottom as if you were going to sit on a low chair then push up through your feet back to a standing position keeping your head looking forward.
  • To increase the difficulty of this exercise rotate the Gym Stick to shorten the bands - this will make it more difficult to stand up.


Chair Rise - Body Weight or Power Bag

     

Instructions:
  • Stand with your feet shoulder width apart with your hands out in front or holding onto dumbbells.
  • While keeping your body upright, bend your knees and lower your bottom as if you were going to sit on a low chair then push up through your feet back to a standing position.


Lunge / Split Squat - Body Weight or Dumbbells

     

Instructions:
  • Hold onto a chair or wall for balance or hold dumbbells in each hand.
  • Take a slightly larger step out than normal with one foot and hold this position keeping your back heel off the floor.
  • Slowly lower your back knee towards the ground and bend your knees.
  • Try to keep your torso as upright as possible.


Step-Ups - Body Weight or Dumbbells

     

Instructions:
  • This exercise can be performed holding dumbbells in each hand.
  • Stand with your feet shoulder width apart and lift one foot up and onto the step and then follow through with your other foot.
  • Step with the same foot back down onto the floor and follow through with your other foot.
  • Complete the exercise with your opposite foot leading on alternate repetitions.