🔥WORKOUT SUPERSET FOR LEGS

WORKOUT SUPERSET FOR LEGS
WORKOUT SUPERSET FOR LEGS

🔥 HACK SQUAT

HACK SQUAT
HACK SQUAT

🔥 Machine Hack Squat Instructions

  1. Load the machine with the desired weight and position your shoulders and back against the pads.
  2. Position your feet at shoulder width, extend your legs, and release the safety handles.
  3. Slowly lower the weight by bending your knees until your thighs are approximately at 90 degrees.
  4. Reverse the movement by driving into the platform and extending the knees and hips.
  5. Repeat for the desired number of repetitions.

🔥Machine Hack Squat Tips

  1. To keep tension on the quads, keep the knees just shy of lockout.
  2. In order to emphasize the glutes more, push through the heels.
  3. In order to emphasize the quads more, push through the balls of the feet.
  4. Don’t allow the hips to posteriorly tilt and roll off the pad.
  5. Keep your low back flat against the pad throughout the movement.
  6. Ensure the head does not jut forward excessively.
  7. Self spotting is possible by simply applying pressure to the knees with the hands. Use only when necessary.
  8. Toe angle is individual and will depend upon each individual’s hip anatomy and ankle mobility – experiment and adjust based upon feel.

🔥REVERSE LUNGE

REVERSE LUNGE
REVERSE LUNGE

🔥How to Do a Reverse Lunge

A. Stand with feet together and hands clasped in front of chest.
B. Take a big step backward with the right foot, keeping hips square to the front and pelvis neutral. Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged.
C. Press into the mid-foot and heel of the left foot to stand, stepping right foot up to meet the left.

✳️ Do 8 to 15 reps. Switch sides; repeat. Try 3 sets.

Reverse Lunge Form Tips 

  • Make sure to step straight back and keep knees at 90-degree angles.
  • Try not to step too far back.
  • Don’t arch lower back; keep core engaged.

🔥LEG EXTENSION FORM

LEG EXTENSION FORM
LEG EXTENSION FORM

HOW TO:

  1. Sit on the padded seat of the machine.
  2. Hook the feet under the padded bar. Adjust the bar so that it rests comfortably at the lower end of the leg, above the feet.
  3. Adjust the machine so that your legs can bend at a 90-degree angle. Don’t perform the exercise with less than a 90-degree angle, because this places the knees beyond the toes, which stresses the knee and can result in injury.
    Note: If the machine in your gym does not have leg length adjustment, don’t use it; a poorly adjusted position can apply force to improper places in the legs and knees, which can lead to injury.
  1. Choose a weight that enables you to extend the legs straight with effort but not too much strain. Initially, select a light weight from the stack. Do not use this exercise to test your maximum leg strength, as this stresses the knee and can cause injury.
  2. Grip the bars firmly at your sides. Hold your head steady. Brace, and breathe out on exertion and in on recovery.
  3. Extend your legs, engaging your quadriceps to lift the weighted bar. Pause at the top of the extension.
  4. Slowly lower the weight back to the starting position.
  5. Repeat the exercise, doing two to three sets of eight to 12 repetitions each.

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