Smith Machine Squat
Proper Positioning In the ready position, begin with the legs about shoulder width apart or in accordance with comfort Use an overhand...
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Mar 31, 2023
Alt Single Leg Extension
Proper Positioning Keep the shoulder blades on the back pad and the glutes on the seat Place the feet underneath the bottom pad, touching...
Mar 31, 2023
Reverse Hack Squat (Glute Focused)
Proper Positioning Get into the machine with the front of the body facing the back pad Place the feet on the platform, and shoulders on...
Mar 25, 2023
Single Leg Dumbbell Calf Raise
Proper Positioning Keep the sole of the foot flat on a step, platform, or thick weight plate Keep the soles of the feet on the step...
Mar 25, 2023
Smith Machine Calf Raise
Proper Positioning Place a thick enough weight under the feet (two 45lbs weight plates) Keep the soles of the feet on the plate allowing...
Mar 25, 2023
Standing Barbell Calf Raise
Proper Positioning Place a thick enough weight under the feet Keep the soles of the feet on the plate allowing movement of the heels Feet...
Mar 4, 2023
Barbell Front Raise
Proper Positioning Hold the bar with a pronated grip about shoulder width apart Stand with the feet planted on the floor about hip to...
Mar 4, 2023
Dumbbell Frontal Raise
Proper Positioning Stand with the feet planted on the floor about hip to shoulder width Bend the knees slightly Palms facing back Elbows...
Mar 4, 2023
Dumbbell Lateral Raise
Proper Positioning Stand with the feet planted on the floor about hip to shoulder width Bend the knees slightly Palms facing the side of...
Mar 4, 2023
Barbell Upright Row
Proper Positioning Stand with the feet planted on the floor about shoulder-width apart Bend the knees slightly Grasp bar with a pronated...
Mar 4, 2023
One Arm EZ Bar Press
Proper Positioning Stand with the feet planted, hip to shoulder-width apart Bend the knees slightly Grasp the bar in the middle Bring bar...
Mar 3, 2023
Seated Leg Extension
Proper Positioning Keep the shoulder blades on the back pad and the glutes on the seat Place the feet underneath the bottom pad, touching...
Mar 3, 2023
Leg Curl
Proper Positioning The lower pad placed on the back of the ankles The upper pad should be securely over the quadriceps Manage the back...
Mar 3, 2023
Hip Adductor Machine
Proper Positioning Sit in an upright position with the legs spread out as wide as possible in accordance with flexibility The feet placed...
Mar 3, 2023
Hip Abductor Machine
Proper Positioning Sit in an upright position with the back against the pad Keep spine in a neutral position Feet placed firmly on the...
Mar 3, 2023
Cable Kickbacks
Proper Positioning Wrap up the working leg's ankle Take about a step away from the apparatus Lean forward with the back flat, knees...
Mar 2, 2023
Hack Squat
Proper Positioning Get into the machine, place the feet on the platform, and back/shoulder on the pads In the ready position, begin with...
Mar 2, 2023
Leg Press
Proper Positioning Get into the machine with the shoulder blades on the back pad and glutes on the seat Place feet on the platform...
Mar 2, 2023
Barbell Hip Thrust
Proper Positioning Sit on the ground, with a bench behind the body Bar placed directly above the hips, use padding for comfort Shoulder...
Mar 2, 2023
Dumbbell Bulgarian Split Squat
Proper Positioning Grasp the dumbbells with an overhand grip, leaving them to the side of the body In the ready position, begin with the...
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