Leg Exercises

	Squat With legs shoulder width apart, back straight, and head straight, place barbell behind neck and rest on the trapezius muscles Slowly bend legs to a squatting position, letting your back naturally bend Hold this position for one second and then slowly return to the starting position
	Leg Press Sit in the leg press machine with the knees flexed, feet approximately shoulder width apart, back flat against the seat, head straight, and hands on the handles Unlock the machine by lifting the weight and turning the handles Slowly extend the legs to an almost fully extended position making sure not to lock the knees Hold this position for a second and then slowly lower the legs toward the chest so the legs are forming a 90 degree angle Repeat the exercise
	Hamstring Curl Lie face down on a leg curl machine with your knees just below or off the bench of the machine and your Achilles Tendon (below calf and above heel) hooked behind the roller pads Your legs should be fully extended with some natural flex at the knees, and your toes should be pointing down Reach and hold on as far as possible so that your lower back is unable to arch Keeping your pelvis flat against the bench, raise your heels up toward your buttocks so that your legs bend to about a 90 degree angle and hold for a brief second while contracting (flexing) your hamstrings Return to the starting position in a slow, controlled manner
	Calf Raises Stand in machine with pads resting on your shoulders or if a machine isn't available hold a dumbbell at your side Place the ball of one foot on the edge of a raised object, letting your heel and arch extend off the object stretching as far down as possible Hold on to the machine to keep your balance or a wall with your free hand if you are using a dumbbell Keep back straight, head up, and leg locked Put the other foot next to or behind leg being exercised Raise up on toe as high as possible and hold for a quick second while flexing the calf muscle Return to the starting position in a slow, controlled manner Repeat exercise using other leg