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Lower Back & Leg Group
Figure 41A. & Figure 41B.
Muscles: Primary: Lower Back, Glutes (Buttocks), Hamstrings.
Secondary: Abdominals.
Technique: Stand erect, feet about a shoulders width apart.
Hold barbell with arms fully extended, hands just outside of upper thighs.
Palms are "opposing" - one palm down and the other palm up. This grip helps
to lock the bar in. Keep back straight, head up, and gradually bend your
knees as you lower the bar to the floor, pause and return. Reverse hand
grip after each set.
Tips: Weight should remain centered over your feet throughout
the movement. Lean too far forward and you might "tip over." A way to maintain
balance is to keep the bar close to you throughout the movement. The bar
should just clear your thighs & knees on the way down, and vice versa.
Getting this right will take practice - so start out very light.
42. Bent-Knee Deadlift with Dumbbells
Figure 42B. & Figure 42A.
Muscles: Primary: Lower Back, Gluteals (Buttocks), Hamstrings. Secondary: Abdominals.
Technique: Stand erect, feet about a shoulders width apart. Hold dumbbells at sides, arms fully extended, palms facing thighs. Keep back straight, head up, and gradually bend your knees as you lower the dumbbells to the floor, pause and return. Tips: Weight should remain centered over your feet throughout the movement. Lean too far forward and you might "tip over." Getting this right will take practice - so start out very light.
43. Squats using Straight
Bar
Figure 43A. & Figure 43B.
Muscles: Primary: Quadriceps (front thighs), Lower Back, Gluteals (Buttocks). Secondary: Hamstrings, Abdominals. Technique: I have tried different methods in which to hold the bar. Here are two that I think are best. Method #1. This seems to be the most often recommended method. Place barbell on upper back just below the base of your neck and between the shoulders. The trapezius muscles cushion the bar, so you can't lift heavy weight using this method, but it is easy to learn. Method #2. Place barbell on upper back just at the bottom of or slghtly below the trapezius muscles between the shoulders and above the shoulder blades. Stand erect, feet about a shoulders width apart, toes pointing forward. Hold barbell with arms fully extended. Keep back straight, head up, eyes looking forward, and lower the bar by simultaneously bending hips & knees and forcing buttocks out behind you (for balance), pause when thighs are parallel to the floor and return. Tips: Weight must remain centered over your feet throughout the movement. Lean too far forward (or backward) and you'll put tremendous presure on your lower back and you might "tip over." Which is why squat racks were invented. Use them. For safety you also need collars on the bar. Purchase and wear a weight belt. Getting this right will take practice. Start out very light and don't go heavy until you have mastered it. By the way, this is technically called a "half-squat." Full squats are considered too dangerous and about the only people who do them now are powerlifters. However, I do recommend doing full squats without weight as an initial warm up set(s). The Squat is absolutely the best "butt" and leg exercise. It has been a regular part of my routine for over two decades, and I am still doing it with no knee problems. None. The key is to be careful. I have seen many foolish people injure themselves because of poor form and others who pretend that they are "squatting" by loading up the bar so much that they can barley stand and then doing "quarter" squats. Then some people avoid it altogether. Why? Maybe it's because this is a grueling exercise? My point is if you don't have any existing contraindications then you should be "carefully" doing this exercise. Get a qualified club employee or personal trainer to make sure you are doing this correctly.
Figure 44A. & Figure 44B.
Muscles: Primary: Quadriceps (front thighs). Secondary: Hamstrings,
Gluteals.
Technique: Sit on seat and adjust back so that your knees
form a 90 degree (or less if you want to go deeper) angle. Place feet about
a shoulders width apart on foot pad, toes pointing up. Grasp side handles,
keep back straight, head up, eyes looking forward, and buttocks flat on
the seat. Extend the legs, pause, and return to start.
Figure 45A. & Figure 45B.
Muscles: Primary: Quadriceps (front thighs), Gluteals (Buttocks). Secondary: Hamstrings, Abdominals. Technique: Stand erect, feet about 7-8 inches apart. Hold dumbbells at sides, arms fully extended, palms facing thighs. Keep back straight, head up, and take a big step forward with right leg bending your knee until your right upper thigh is parallel to the floor, pause and return by pushing up and back using your right foot. Do not allow right knee to go out past toes of right foot. Left leg should remain straight or only slightly bent. Do not allow left knee to touch floor (ouch!). Adjust the length of stance as necessary. Repeat with other leg. Alternative: If you have enough room, lunges can also be performed by "walking" forward. Tips: Weight must remain centered throughout the movement. This movement can also be performed without weights.
Figure 46B. & Figure 46A.
Muscles: Primary: Quadriceps (front thighs). Technique:
Sit on seat and adjust back so that your knees are aligned with the axis
of the machine. Place feet just below the bar so that the bar is resting
against ankles, point toes down. Grasp side handles or seat, keep back
straight and flat against back support, extend the legs until they are
just short of being locked out (straight), pause, and return to start.
Tips:
Be
careful - do not hyperextend knees.
Figure 47A. & Figure 47B.
Muscles: Primary: Thigh Biceps (Hamstrings). Technique:
Lie flat on stomach and adjust so that your knees are aligned with the
axis of the machine. Place heels under the bar. Grasp side handles or sides
of bench, keep body flat against bench, curl legs up as far as you can,
pause, and return to start. Tips: If you're going heavy on this,
you may need to get a partner to hold/press your hips down.
48. Calf Raises
on Hack Squat Machine.
Figure 48B. &Figure 48A.
Muscles: Primary: Gastrocnemius (calf muscle), soleus (under
the calf muscle). Technique: Place feet close together and about
halfway down the foot pad. Grasp side handles, keep back straight, and
press forward as far as possible with the balls of feet, pause, and let
your feet come back as far as possible. Tips: Do not let feet slip
off the pad. Make sure you have the safety bar set as high as possible.
Figure 49A. & Figure 49B.
Muscles: Primary: Gastrocnemius (calf muscle), soleus (under
the calf muscle). Technique: Place feet close together on the foot
pad and thighs under leg pad. Adjust the leg pad so that you will have
full range of motion. Raise up on balls of feet and release safety lever.
Lower heels as far as possible keeping the balls of the feet in contact
with the foot pad, pause, and repeat as directed. Tips: Do not let
feet slip off the pad. Do not bounce or lean back to assist calfs.
Figure 50A. 7 Figure 50B.
Muscles: Primary: Abdominals. Technique: Lie on the floor
with arms crossed, knees bent & together, feet flat on floor and close
together. Curl shoulders up until they are off the floor by pushing the
small of your back down into the floor ("crunching" your abs together),
pause and return to start. Keep head in the same fixed (comfortable) position
throughout movement. Tips: This exercise is also known as "curl
ups." Shoulders should only comeup about 4" off of the floor. If this exercise
is performed correctly - most people will start to feel the "burn" within
15-20 reps. If you prefer, you can place hands behind your head for support.
Figure 51A. & Figure 51B.
Muscles: Primary: Abdominals and hip flexors. Technique: Place your lower arms on the bars to support your body and hang legs down in line with body. Raise both knees simultaneously as high as you can while keeping back straight and flat against the back support, pause and return to start. Tips: Resistance can be increased by keeping the legs straight and lifting them up until they are parallel with the ground. This exercise can also be done hanging from a pull up bar.