Great Work Outs For The Lower Body
Hyperextensions works out the Gluteus, Hamstrings, and Lower back:
You need to position yourself with the pads fitting just below your hips. Place your hands across your chest and keep your back straight. Lower your body to the floor pivoting through the hips. When you are at the bottom contract your hamstrings and glutes and raise yourself back to the starting position.
Lunges works out the Quadriceps, Gluteus, and Hamstrings:
Stand with your feet together. Take a large step landing with your heels first. Bend your knees and drop down into a kneeling position, insuring that the knee of the lead leg is bent 90 degrees and does not pass over the toe. Push up and back with lead leg until you are once again in the starting position. Switch legs and repeat.
Leg Curls works out the Hamstrings:
Lie on the bench with your knees in line with the axis of the machine. Position the leg pad above your heels. Curl weight up until it contacts your backside (assuming this is a pain free range of motion). Slowly lower the weight back to the starting position and repeat.
Leg Extension works out the Quadriceps:
Sit with your knees in line with the axis of the machine and place this instep portion of your feet under padded bar. Extend legs completely, pausing at the top. Slowly lower weight back to the starting position and repeat.
Hip Adduction works out the Groin:
Sit with your legs open and the pads on the inside of your thighs. Press in against the pads until your legs are together and hold for a slight pause. Slowly lower the weight back to the starting position and repeat.
Hip Abduction works out the Gluteus:
Sit with your legs together and the pads positioned on the outside of your thighs. Press out against the pads to the fully abducted position and pause. Slowly lower the weight back to the starting position and repeat.
Leg Press works out the Quadriceps, Gluteus, and Hamstrings:
Position yourself with your backside and lower back firmly against the pad. Place feet on the sled, about shoulder width and in line with the knees. Bend your knees and lower the sled until the top of the thighs are in contact with your rib cage (assuming this is a pain free range of motion). Don’t let your backside come off of the seat. Press the sled up, driving through the heels until the legs are extended. Remember not to lock the knees at the top of the rep.