Legs

Stand with feet shoulder-width apart, positioning the barbell across your upper back and shoulders. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body as if sitting back into a chair. Keep your knees tracking over your toes and ensure your heels remain flat on the ground. Descend until your thighs are parallel to the floor or slightly below, then drive through your heels to return to the starting position. Maintain proper posture throughout, avoiding forward leaning or rounding the back. Use the Smith machine or power rack to guide the bar's movement, providing stability and safety during the squat.

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

Focus on hamstring engagement by lowering the barbell with a slight knee bend while keeping the back straight.

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

Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.

To perform the glute kickback on the machine, start by adjusting the machine to fit your height. Position yourself facing the machine with your knees on the padded platform and your feet resting on the footrest. Secure your knees under the padded lever. Begin the exercise by extending one leg straight back, keeping your knee slightly bent and your foot flexed. Focus on squeezing your glutes at the top of the movement. Slowly return to the starting position without letting the weight rest completely. Repeat for the desired number of repetitions before switching to the other leg. Maintain a neutral spine throughout the movement and avoid arching your back.

To perform the calf raise, position yourself either seated or standing on a calf raise machine. For standing calf raises, place your shoulders under the pads, keep your feet shoulder-width apart, and push through the balls of your feet to raise your heels as high as possible, squeezing the calves at the top. Lower your heels back down in a controlled manner. For seated calf raises, sit with your knees bent at approximately 90 degrees, place your feet on the footplate, and push through the balls of your feet to lift your heels, then slowly lower back down. Maintain a straight back and avoid using momentum; focus on controlled movement and full range of motion.