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Legs Exercise.

free squat

• 1. Stand with your feet shoulder width apart. Your knees should be slightly bend .

  2. Raise your hand Keep straight ahead your shoulder

  3. Perform a posterior pelvic tilt to protect your back. Do this by pulling your umbilicus (belly button) in towards your back.

execution

• • Bend forward at the hips slowly lower until your knee.

  • Go down to knee level and check your position makes show your knee does not extend your knee over the toes, hold for 5-10 seconds before returning to standing position.

  • In a controlled fashion, slowly squat down until your knees are parallel to the floor. Remember not to bounce at the bottom of the movement.

  • While lower inhale breath and return to the starting position with exhaling breath.

  • Keep the movement fluent slow and controlled.

  • Repeat movement with your target.

This is an alternate to the wall slides. If you have difficulty with the wall slides, start with this exercise first and have a chair in front AND behind you for support.

leg press

The 3 major muscles groups worked are the Quadriceps (front of thigh), the Hamstrings (back of thigh) and the Gluteals (backside).

Execution of the leg press

• 1. Position for the leg press

  2. this exercise do with the leg press machine.

  3. While seated on a leg press, place your feet about 1 feet (30 cm) apart under the leg press plate. Your buttocks should be supported on the seat and your back pressed firmly against back rest.

  4. Your head should be straight and slightly angle your toes outward.

  5. Grasp the handles and unhook the weight making sure your legs are ready to perform the lift.

• • 1. Slowly bend your legs, allowing your knees to travel towards your chest.

    2. Once your knees are at roughly 90 degrees, press your legs upwards until they are straightened.

    3. Keep the movement fluent slow and controlled.

    4. breath:-while Press the Weight exhale breath from mouth , Slowly lower the Weight & inheal breath from nose therefor got extra strength into breath but this movement do symaltaniously.

Leg extension

The leg extension is a resistance weight training exercise that targets the quadriceps muscle in the legs. The exercise is done using a machine called the Leg Extension Machine.

Position

1. Sit on the leg extension with your back firmly on the back rest.

2. Press the back of your knees firmly against the edge of the seat.

3. The leg extension pads should be set just above your ankles. Place your ankles under the extension pads. Keep your head level and place your hands on the grips.

Execution

1. Slowly raise the weight by extending both legs upwards to the straightened position. Do not jerk the weight up.

2. Hold this position for one second. Slowly lower the weight back to the start position. Repeat movement.

Leg curl

Position

1. Lying face down on a leg curl machine, hook your heels under the leg curl pad and grab hold of the handles.

Execution

• 1. In unison, curl your legs upwards until you cannot go any further & slowly pull weight as possible as close to buttocks. Hold for a second and slowly extend your legs back out. Do not bounce the weight at the bottom.

  2. & reduces change of injury.

The Good Morning

• 1. This exercise for low back, glutes, and hamstrings low back.

1.Load the bar with the appropriate weight and step underneath it.

2. Put your body directly in the center of the bar. Place the bar in the same spot that you use when performing the squat.

3. Place your feet approximately shoulder width apart, directly under the bar. Maintain the lordotic curve in your low back with your chest up.

4.Your head is pointed straight ahead or slightly upward. Do not look down. The body follows the head.Take a deepbreath and slightly flex your knees. Under control, start to bend forward, maintaining the normal curvature of your lower back.

5. As you lower your torso, keep looking straight ahead. This will help keep your back in its proper position. Lower your torso until it is parallel to the floor and then reverse directions and raise your torso to the starting position.

Deadlift

The deadlift is a weight training exercise where one lifts a loaded barbell (or, in the case of the trapbar deadlift, a loaded trapbar) off the ground from a stabilized bent-over position. It is one of the three gauges of powerlifting, and is an excellent exercise for overall body development if done properly.

The deadlift is a compound movement that works grip strength, and the primary muscles used in the deadlift are the erector spinae, the gluteus maximus, adductor magnus, hamstrings, quadriceps, and the soleus.

Start with your feet shoulder width apart, knees slightly bent, and a dumbbell in each hand. Keep you abs tight and your back straight as you lower through your hips. Be sure to keep the dumbbells close to your body. This will help you keep your back straight. To return to the starting position, push your heels into the floor as you tighten your glutes and hamstrings.

Remember to keep you back straight or you won’t increase your range of motion. So with a flat back, lower until you feel a stretch in your hamstrings. Bending your lower back during this exercise doesn’t have any effect on your hamstrings, it only increases your chances of injury.

Do:

• • choose a comfortable weight

  • have a slight bend to your knees

  • keep your head up and eyes forward through the entire movement.

  • focus on muscle contraction

Don’t:

• • lift more weight than you can handle.

  • lock your knees

  • round your back

  • lower weight beyond a mild stretch throughout hamstrings.

  • pause or bounce at end of life

SQUATS

1. hold bar firmly with hands as close together as is comfortable and elbows pointed down—this will make sure your upper back is contracted.

2. Come up under the bar, resting it on your traps, and lift it off the rack.

3. Step backward, and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward [A]. Improve your form and build tree-trunk thighs

   1. take a deep breath, forcing your abs outward, and bend your hips and knees to lower your body as far as you can (try to squat to where your thighs are below parallel to the floor).

4. Keep your posture as upright as possible and maintain the normal arch in your lower back .

• 1. First triying to push your feet outward—but don’t actually move them—as if you were going to spread the floor apart.

5. When you’ve squatted as low as you can without losing the arch in your lower back, contract your glutes and thighs and explode back upward to the starting position, exhaling the breath forcefully. That’s one rep.

Sumo Squat with dumbell

• • The sumo squat with medicine ball involves a deeper bending of the knees than the previous squatting exercises. Care should be taken to move slowly and fluidly to avoid straining the knees.

Execution

• 1. Start with legs as wide apart as you can comfortably stand.

  2. Bend your knees out to the side, and lower the dumbell toward the floor.

  3. Make sure to keep your back straight.

  4. Contract your leg muscles and squeeze your inner thighs and butt on the way up.

Standing Calf Raise

• • Stand tall under the machine’s pads and take hold of the grips with your elbows flexed. Your feet should be facing forwards, not splayed or turned inwards;

  • Look straight ahead and keep your back in neutral alignment – ie not arched or rounded;

  • Keep your ankles, knees and hips in alignment, making sure your ankles are lined up with each other on the footplate, with your weight supported by all your toes;

  • The standing calf raise machine allows the exercise to be performed with the heels below the toes – a position that works the calf muscles over a greater range of movement (ROM). However, you should not force this position – ie attempt to achieve a lowered heel position that is beyond your normal ROM – as this could injure your calf muscles and/or Achilles tendons.

Action (see above)

• • Contract your calf muscles to lift your body;

  • Lift to full ankle extension, pause and lower under control. Because of the exercise’s remedial/injury prevention capability, you should lower to a count of three and raise to a count of one.