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Sit on a leg press machine and place your feet on the platform ahead. Your feet should be shoulder-width apart. Now push the platform using your feet, and lower the safety bar that was holding it in place. Extend your legs until they are almost straight, just make sure you don’t lock your knees. Hold this position for a second, and then slowly lower the platform until your upper and lower legs form a 90 degree angle.
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Stand straight with your legs slightly apart and spine erect. Look straight ahead. Step forward with your right leg and bend both knees at a 90 degree angle. Make sure your left knee does not touch the ground. The toes of your left foot will be on the ground while the heel faces outwards. Your right leg should be in line with your right ankle and knee and not push too inwards or outwards – keep it straight. Your body should still be erect without leaning ahead and core should be engaged. Wait in this position for 10 seconds and then go back to the starting point. Now, bring your left leg forward and repeat the process. Feel the stretch in your heels, quads and glutes. Try to keep the pressure on the knees to a minimum. If you feel the strain too much, take shorter lunge strides.
Read more about leg lunges.
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You need to first adjust the machine according to your height and convenience. Lie facedown and place the pad of the lever a couple of inches below the fullest part of your calf. Now, curl up your legs as far as possible without using your upper legs. Once you reach a position where you’ve fully contracted your lower legs, bring them down to the starting position.
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Sit down on a seated calf raises machine. Now, place your toes on the lower portion of the platform with your heels extending off it. After this, place the lower portion of your thigh below the lever pad. Make sure you are comfortable, and the pad is fit snugly against your thighs. Now, lift the pad using your toes and lower thigh for a moment. Release the safety bar and bring the padded lever down by bending your ankles until your calves are fully stretched. Exhale as you lift the padded lever again by extending your ankles as high as possible.
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Get warmed up with some stretching and a bit of cardio. Stand with your feet shoulder width apart. Try and keep your feet as straight and parallel as possible. It’s okay if your feet are turned outwards slightly but it shouldn’t be more than 15 degrees. Keeping your arms straight out, lower yourself by bending the knees while sticking out your bottom and leaning forward at the waist (imagine you are going to sit on a chair). Squat till your thighs are parallel to the ground and then return to original position. Always keep looking ahead and make sure your knees don’t drift forward over your toes and always keep aligned to your ankles throughout the movement. Beginners should try to do at least 20 reps of 3 sets.
Read more about how to do a proper squat.
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A lot of people focus more on working their upper body and ignore their legs. Mainly because legs aren\'t as visible and often hidden beneath clothing. However, it is very important for you to workout your legs as strong legs will give you better balance, strength and speed. Also, they can help you perform better in almost any sport you play and even make you better in bed.
