Legs - Hypertrophy Focus

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.

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.

Sit on a leg extension machine with your back pressed against the pad and your ankles positioned behind the padded lever. Grip the handles for stability if available. Keep your torso upright and core engaged. Slowly extend your legs by straightening your knees until your legs are fully extended but not locked out. Pause briefly at the top of the movement, then control the descent back to the starting position. Maintain a controlled tempo throughout to maximize engagement and reduce injury risk.

Leg Curls can be performed either seated or lying on a leg curl machine. To execute the exercise, position yourself on the machine with the pad resting just above your ankles. Keep your torso flat against the pad and grasp the handles for stability. Curl your legs by contracting your hamstrings, bringing your heels toward your glutes. Pause briefly at the top of the movement, then slowly lower your legs back to the starting position in a controlled manner. Maintain a neutral spine and avoid using momentum to ensure the hamstrings are engaged effectively throughout the movement.

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.

Stand upright with feet shoulder-width apart. Place your hands behind your head or across your chest. Engage your core muscles and bend forward at the waist, curling your torso downward while keeping your back straight. Focus on contracting your abdominal muscles as you crunch forward. Return to the starting position by extending your torso back to upright. Maintain controlled movement throughout, avoiding using momentum. Keep your neck relaxed and avoid pulling on your neck with your hands.