Legs

Sit on the leg press machine and push the platform with your legs to extend your knees.

Begin by standing upright with feet hip-width apart. Step forward with your right foot, lowering your hips until both knees are bent at about 90 degrees. Keep your torso upright and your front knee aligned over your ankle. Push through the heel of your front foot to stand up and bring your back foot forward into the next lunge position, stepping ahead into a new lunge. Continue alternating legs in a walking motion, maintaining proper form throughout. Keep your core engaged, shoulders back, and avoid letting your front knee go past your toes.

seated leg curl machine

Calf raises are performed to strengthen the calf muscles, primarily the gastrocnemius and soleus. For standing calf raises, stand upright on a raised surface or machine platform with the balls of your feet, keeping your heels hanging off. Push through the balls of your feet to raise your heels as high as possible, squeezing the calves at the top. Lower your heels slowly back to the starting position. For seated calf raises, sit on the machine with your feet flat on the platform, place your knees under the pad, and position your toes on the edge. Push through the balls of your feet to lift the heels upward, then lower slowly. Maintain a controlled motion throughout, avoid bouncing, and keep your core engaged for stability. The exercise targets the calf muscles, improving strength and endurance.

To perform glute kickbacks, start on all fours on a mat with your hands directly under your shoulders and knees under your hips. Engage your core to maintain a neutral spine. Keeping your knee bent at 90 degrees, lift one leg towards the ceiling, squeezing your glutes at the top of the movement. Ensure that your hips remain square to the ground and avoid arching your back. Lower your leg back to the starting position without letting it touch the ground, and repeat for the desired number of repetitions before switching to the other leg.