Instructions Information Related exercises Sit upright on a chair and put a back pack on your feet to use as weights (Keep your knees flexed in a 90 degree angle). 2. Extend your legs until your shins are aligned with your thighs. 3. Hold the contraction for a moment and slowly flex your knees […]
Instructions Information Related exercises Lie on an elevated surface (which is higher than the length of your thighs) in a way that your legs are completely in the air. 2. Hold on to the bench with both hands to maintain balance. This is the starting position. 3. Bend your knees until your thighs are
Instructions Information Related exercises Stand in the pendulum squat machine with your feet shoulder-width apart. 2. Position your shoulders under the shoulder pad and (if the pendulum squat machine in your gym has a back pad) keep your upper and lower back in contact with the back pad at all times. 3. Slowly lower
Instructions Information Related exercises Stand upright in a smith machine, position the smith machine barbell behind your neck on top of your traps and your forefeet on top of the platform. 2. Slowly flex your ankles to lower your heels (This is the bottom of the rep). 3. Once your heels touched the ground
Instructions Information Related exercises Sit in a deep squat position and position your forefoot on top of the platform. 2. Slowly flex your ankles to lower your heels (This is the bottom of the rep). 3. Once your heels touched the ground (Or you felt you can’t flex your ankles anymore), raise your heels
Instructions Information Related exercises Stand upright in a calf raise machine, position the pads on your shoulder and your forefoot on top of the platform. 2. Slowly flex your ankle to lower your heel (This is the bottom of the rep). 3. Once your heel touched the ground (Or you felt you can’t flex
Instructions Information Related exercises Lie on your side and Place One Forearm on the ground in a way that your upper arm is placed directly under your shoulder (Side plank position). 2. Flex your abdominal muscles and lift your hips off the ground to create a straight line from your shoulders to your feet.
Instructions Information Related exercises Lie on your side and Place One Forearm on the ground in a way that your upper arm is placed directly under your shoulder (Side plank position). 2. Flex your abdominal muscles and lift your hips off the ground to create a straight line from your shoulders to your feet.
Instructions Information Related exercises Place some pads under a flat bench until the height of the bench is more than the length of your thighs. 2. Lie face down on the bench in a way that your legs are completely in the air (Grab the bench with both hands to maintain balance) . This is
Instructions Information Related exercises Set the cable just below hip level with a rope attached to it. 2. Grab the rope and pass it between your legs. Take one step forward and stand upright. This is the starting position. 3. Slightly bend your knees and lean forward allowing your hips to go back.
