Owner`s manual

18
Leg Exercises
Stationary Lunges
Stiff-leg Dead Lift
START ACTION
START
• Stand with your feet approximately
shoulder width apart
• Hold the dumbbells down in front
of your thighs with your palms
facing back.
• Stand with a very slight bend at
the knees.
• Keep the chest lifted, abs tight and a
very slight arch in your lower back.
• Maintaining your knee position,
slowly bend forward at the hips
moving your butt backward.
• Stop as your hamstings begin to
get taut and before your back
begins to round.
• Concentrate on tensing your
hamstrings to pull you back up to the
starting position.
FINISH
START ACTION
START
• Stand with one foot forward and
one foot backward in a position so
when you move to the bottom of the
lunge, you front foot is under your
knee and you back knee is directly
under you hip.
• Hold the dumbbells at your sides
with your palms facing inward.
• Keep the chest lifted, abs tight and a
slight arch in the lower back.
• Slowly lower your body bending at
both knees, simultaneously keeping
the front knee in line with the toes.
• Move down and stop just before the
back knee is going to touch the floor.
• Reverse the motion and come back
up to the starting position.
FINISH
Muscles worked
Quadriceps, glutes, hamstrings and
adductors
Success tips
• Place feet in a position so that when you
lunge down, your front foot is directly
under your knee and your back leg lines
up under your hip.
• Keep your head and chest lifted, with a
slight arch in the lower back during the
movement.
• Do only one side to fatigue, then switch to
the other side.
Muscles worked
Hamstrings, glutes and spinal erectors
Success tips
• Your torso should move from standing
vertical to leaning forward at the hips
without rounding your spine during any
part of the movement.
• Keep the knees slightly bent.
• Only move as far as you can correctly.
• It is critical that you keep the chest lifted
and do not allow your spine to round at
any time during the movement.