December 22, 2023

10 Proper Techniques for Lower Body Workouts using a Machine

10 Proper Techniques for Lower Body Workouts using a Machine

Straight Leg Raises

Maintaining an upright torso, keep your legs straight as you raise them up engaging your hip flexors and your abdominals. Control them back down to the starting position.

Hack Squat

Setting up, grab the handles, retract your shoulder blades down and back, raise your core by expanding your belly and spread the platform with your feet. Descend down to the bottom before driving up using your legs to finish the movement.

Leg Sled Press

Laying on your back, get yourself into position by retracting your shoulder blades down and back, bracing your core by expanding your belly and spreading the platform with your feet. Lower yourself down with your legs before extending back up to the starting position.

Single Leg Sled Press

Laying on your back, get yourself into position by retracting your shoulder blades down and back, raising your core and slowly lowering yourself down with one leg before driving back up.

Goodmornings

Gripping the handles on the machine, engage your upper back, brace your core and push your hips back until you feel a stretch in your hamstrings. Stand up tall, engaging your glutes to complete the movement.

Single Leg Extension

Maintaining an upright posture, position the pad just above the ankle and flex your foot with your toes towards the ceiling. Extend your knee by engaging your quad and control the movement back to the starting position.

Glute Kickback

Setting yourself up in the machine, grab the handles and retract your shoulder blades engaging your lats. Extend your leg by squeezing your glute before controlling the movement back to the starting position.

Standing Calf Raises

Maintaining good posture, grab the handles and position the forefoot of your feet on the platform. Keeping your leg straight, extend your feet engaging your calves.

B-Stance Squat

Setting yourself up in the machine, place one foot slightly behind the other, think about pushing your hips back and bending at the knee to lower yourself down before driving through your legs to stand back up.

Single Leg Seated Hamstring Curl

Position the pad just above the ankle and flex your foot. Maintain an upright posture as you pull your heel towards your bum engaging your hamstring. Control the movement back to the starting position

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