Squat
Muscle:
Quadriceps, Hamstrings, Calves, and Gluteus
(Figures 1 & 2)

- Position the barbell on your upper back, and securely rest it on your shoulders, not on your neck.
- Hold the bar with your hands double shoulder wide apart with both palms facing forward.
- Stand straight with your feet marginally wider than shoulder width.
- Slowly bend your knees until your thighs are parallel to the floor. Your knees should not pass over your toes.
- Make sure you keep your back straight and your feet flat on the floor.
- Slowly lift yourself back to the starting position with your knees slightly bent.

Figure 1

Figure 2

Leg Press
Muscle:
Quadriceps, Hamstrings, Calves and Gluteus
(Figures 3 & 4)

- Lie on your back on a leg press machine and position your feet flat on the footplate about shoulder width.
- Lower the weight until your knees are bent at a 90-degree angle.
- Slowly push the weight through your heels, not your toes, until your legs are almost straight.
- Do not lock your knees when you straighten your legs.
- Pause for a moment and then slowly lower the weight to return to the starting position.

Figure 3

Figure 4

Leg Extension
Muscle:
Quadriceps
(Figures 5 & 6)

- Sit on a leg extension machine and position your feet below the footpad.
- Slowly lift the weight with your legs until your knees are straight, but not locked. Keep your back and hips against the pads of your seat.
- Slowly lower your legs back to a 90-degree bend at the knees.

Figure 5

Figure 6