🦵 LEG EXERCISES

1. Bar on upper traps, feet shoulder-width
2. Unrack and step back, brace core
3. Descend by breaking at hips and knees
4. Go to parallel or below (hip crease below knee)
5. Drive through heels to stand back up

• Chest up, eyes forward
• Knees track over toes
• Maintain neutral spine
• Full depth (below parallel)

• Knees caving inward
• Not hitting depth
• Heels coming off ground
• Rounding lower back

Front Squat, Goblet Squat, Bulgarian Split Squat

1. Bar rests on front of shoulders
2. Elbows up high, chest up
3. Descend keeping torso upright
4. Go below parallel
5. Drive up, maintaining upright position

• Keep elbows as high as possible
• Torso stays more upright than back squat
• Core tight throughout
• Knees can travel forward more

• Elbows dropping
• Leaning forward
• Not going deep enough
• Poor rack position

Goblet Squat, Back Squat, Zercher Squat

1. Start standing with bar at thighs
2. Hip hinge, push hips back
3. Lower bar down front of legs, keep close
4. Feel stretch in hamstrings
5. Extend hips to stand back up

• Slight knee bend, not a squat
• Bar stays close to legs
• Push hips back, not down
• Feel it in hamstrings

• Rounding lower back
• Bending knees too much (becomes squat)
• Bar drifting away from body
• Not hip hinging properly

Single-Leg RDL, Stiff-Leg Deadlift, Good Mornings

1. Sit in machine, feet shoulder-width on platform
2. Lower back flat against pad
3. Release safety, lower platform with control
4. Go until knees at 90 degrees
5. Press back up, don't lock out completely

• Keep lower back pressed against pad
• Push through heels and mid-foot
• Control the descent
• Full range of motion

• Lower back lifting off pad
• Locking out knees at top
• Feet too high or too low
• Bouncing at bottom

Hack Squat, Goblet Squat, Front Squat

1. Stand with dumbbells at sides
2. Step forward into lunge position
3. Lower until back knee nearly touches ground
4. Push through front heel to step forward
5. Alternate legs as you walk

• Keep torso upright
• Front knee doesn't go past toes excessively
• Back knee lightly touches ground
• Controlled movement

• Leaning forward
• Step too short or too long
• Not going deep enough
• Losing balance

Stationary Lunges, Bulgarian Split Squat, Step-Ups

1. Lie face down on machine
2. Ankles under pad, legs extended
3. Curl legs up toward glutes
4. Squeeze hamstrings at top
5. Lower with control

• Keep hips pressed down
• Don't arch back excessively
• Full range of motion
• Control the negative

• Hips lifting off pad
• Using momentum
• Incomplete range of motion
• Going too heavy

Seated Leg Curl, Nordic Curl, RDL

1. Sit in machine, back against pad
2. Shins behind pad, knees bent at 90 degrees
3. Extend legs until straight
4. Squeeze quads at top
5. Lower with control

• Keep back against pad
• Control both up and down
• Squeeze at full extension
• Don't lock out aggressively

• Using too much weight
• Jerking the weight up
• Not controlling descent
• Back coming off pad

Goblet Squat, Leg Press, Sissy Squat

1. Back foot elevated on bench behind you
2. Front foot flat on ground
3. Lower down into lunge position
4. Back knee drops toward ground
5. Push through front heel to return

• Torso stays upright
• Front knee tracks over toes
• Most weight on front leg
• Control the descent

• Leaning forward excessively
• Front foot too close to bench
• Not going deep enough
• Losing balance

Walking Lunges, Reverse Lunges, Step-Ups

1. Stand in machine, balls of feet on platform
2. Heels hanging off edge
3. Rise up onto toes as high as possible
4. Squeeze calves at top
5. Lower heels below platform level

• Full range of motion (stretch and squeeze)
• Pause at top
• Control the negative
• Keep legs straight

• Bouncing at bottom
• Not going full range
• Bending knees
• Too fast tempo

Seated Calf Raise, Single-Leg Calf Raise

1. Hold dumbbell at chest, hands under top weight
2. Feet shoulder-width, toes slightly out
3. Squat down, keeping chest up
4. Elbows travel inside knees
5. Drive through heels to stand

• Chest stays up and proud
• Knees push out
• Full depth (below parallel)
• Weight on heels and mid-foot

• Leaning forward
• Knees caving in
• Not going deep enough
• Heels coming up

Front Squat, Back Squat, Leg Press