🚨 Legs Training Guide
🚨 Leg Press Instructions
- ✅ Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- ✅ Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
- ✅ As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
- ✅ Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
- ✅ Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.
✅ Caution: Always check to make sure that when you re-rack the weight the platform is securely locked.
✅ Variations: All foot stance variations described in the foot stance section.
🚨 Squat Variations For Stronger Legs
Squats are an incredibly versatile exercise, one you can use no matter how fit you are. No matter what variation of the squat you choose, the movement primarily works your leg muscles. The quadriceps, hamstrings and glutes all contribute.
✅ While you don’t need to use a new squat variation every single workout, it’s fun to add some variety to your workout arsenal. Try these squat variations to see which ones feel best for you. Even though it’s fundamentally the same basic movement, you might feel sore in completely different muscles when you switch things up.
🚨 BARBELL BACK SQUAT
✅ Few exercises are more iconic than the barbell back squat. It’s used in gyms across the world as a strength and muscle-building exercise. All you need is a barbell, weight plates and a rack to place the barbell on.
✅ The move: Walk up to the bar and grab it with your hands six inches wider than shoulder-width apart. Duck under the bar and rest it on your upper back. Make sure it’s not pressing into your spine. Stand up to clear the bar from the rack and take a step back to give yourself room.
Set your feet wherever you’re most comfortable and squat down. Keep your feet flat the entire time, your heels should never come off the ground. Squat down as low as you can while keeping your back straight, then stand up. Try to look straight forward the whole time, never down or up.