| LEGS |
| Front Lunge Grasp the barbell with your hands slightly more than shoulder - width apart, raise it over your head and lower it so it rests across the back of your shoulders. Spread your feet so they're shoulder - width apart.Make sure your front knee never extends beyond your toes throughout the exercise. Now step forward as far as possible with your right leg until the top of your right thigh is almost parallel with the floor. Keep your left leg as straight as possible. Bending your rear knee as your forward foot hits the ground will strengthen your quadriceps. It will also prevent your front knee from extending too far. Step back to the starting position. Repeat with other leg. SQUAT YOU'LL NEED: A barbell MUSCLES EXERCISED: Thighs and buttocks Stand with legs shoulder-width apart. Place the barbell across your shoulders, behind your head. To keep from slumping, focus on a spot directly in front of you throughout the set. Squat slowly until your upper thighs are almost parallel to the floor. Keep your motion smooth -- don't bounce at the bottom. Don't let your heels come off the ground.Pause for a second, then stand slowly, pushing up with your legs to return to the starting position. Your knees should be over your toes. On the way up, don't raise your butt faster than your shoulders. |
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