Leg Extensions

Technique Summary

Sit comfortably in a leg extension machine. Bring legs up, exhale, put them down, inhale.

Technique Details

Before you begin the exercise you should ensure that the seat and the leg pad are correctly adjusted. First you should sit down on the machine. You should position yourself on the seat so that your knees are at the same place as the pivot point of the machine. You want your legs to turn with the machine. Generally your knees will be slightly off the pad to allow full range of motion. Then bring the backrest up until your back is positioned perfectly flat on it. Finally you want to adjust the leg pad so that it's directly over (just above) your ankle. Now that the seat is adjusted, grip the handles on the seat to keep your body perfectly stationary. Your chest should be out and your back straight. Bring the weight up by extending your legs. Do not lock out your knees. You do not want to turn your knees in or out. This could lead to injury and shift focus from quads core to one to the muscle fibers on one side or another. Exhale, then bring the weight all the way down, but not far enough for the weight to rest on the rack. Inhale on the way down. Be sure to face forward the whole time.

Barbell Squats 

Technique Summary

Position the barbell on your neck/shoulders. Take an overhand grip of the bar. With your toes pointing out and fe et shoulder width apart, squat until your thighs make a 40 degree angle with your calves. Inhale as you lower the weight. Exhale on the way up.

If you don't like reading, and only choose to read more about one exercise, make the squat it. 

Technique Details

The Squat is a key bodybuilding exercise. The movement involves almost every muscle fiber and your entire cardiovascular system. Before you begin the exercise, position the barbell at chest level. This will make eat easy to position the bar on your neck/shoulders and lift it off the rack. There are two ways to hold the barbell. You could either hold it above your shoulders on your trapezius or a little lower, on your shoulders and trapezius. Position the bar in a way that’s most comfortable for you. Another thing to consider is how you grip the bar. You could either have an overhand grip with your thumb on the same side as your fingers, or your thumb opposing your fingers. If you are just starting out, we recommend you take a full grip, with your thumbs opposing your fingers. The full grip will help you balance weight and prevent the bar from slipping out.