Muscles Targeted – Glutes, Quads, Hamstrings

• Place your feet shoulder width apart with your toes slightly pointing outwards
• Brace your core and keep your chest up
• Begin to bend the knees and push the hips back (just like you are about to sit down on a chair) until your quads are 90 degrees to the floor. 
• Do not allow the knees to cave in, especially on your way up. 
• Try to avoid lifting  your heels off the floor

Muscles targeted – Quadriceps, Hamstrings and Gluteus Maximus.

Other Muscles Utilised – Calves

Different feet placement will target different muscles. 

• Adjust the seat so that your knees are at a 90 degree angle when your feet are on the plate.
• Sit with your back against the back support.
• Place your feet around shoulder-width apart on the foot plate.
• Extend your legs until they are almost straight, stopping just before you lock out the knees. 
• Slowly return back to starting positions

Stand lunge-length in front of a bench with a dumbbell in hand. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor, then drive through your front foot to return to start.

Muscles targeted – Quadriceps 

• Adjust the machine so that you can sit with your back flat against the support and your knees bent at 90 degrees. The leg pad should be in front of the top of your ankles, feet facing forward.
• Grip the bars on either side of the seat. 
• Use your quads to extend your legs up until they are fully straight.
• Hold this position for a second and squeeze your quads before slowly lowering your legs back to the starting position but don’t let the weights reach the stack.

Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing one another, to start. Step forward with one leg and lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor. That’s 1 rep. Step forward with your rear leg to perform the next rep. Repeat.