Leg Exercises

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Brace your abdominal muscles and push the platform away with your heels and forefoot. Your heels should remain flat on the footplate. The front of your foot or toes should never be used exclusively to move the pad forward. While exhaling, extend your legs and keep your head and back flat against the seat pad. Extend with slow control rather than with an explosive movement. Pause at the top of the movement. Do not lock out your knees, and ensure that they are not bowing out or in. While inhaling, return the footplate to the starting position by gradually bending the knees. Keep the feet and back flat throughout.

At first, you would want to stick to the basics before experimenting with wider and narrower stances. Shoulder width is ideal. Have you back touch the pad for support.Make sure you’re all set before releasing the safety handles. Take a deep breath, engage your core and start going down by pushing your hips back, keeping your whole foot on the platform, while making sure your knees are tracking over your toes. Stay upright while trying not to arch your back or lean forward.With your core engaged and in an upright position, push through the middle of your foot and extend your knees and hips until you’re standing back up.

As the bar is lowered, the hips flex and move backward. Keep the arms straight and relaxed to allow the lower body to handle the load. The knees remain slightly flexed as the hips move backward. The shoulders move forward as the hips move backward and remain directly over, or in front of, the bar.

Sitting up tall in your chair, with your feet hip width apart. Bring your feet back, so your heels are behind your knees. From this position, lifting your heels up off the floor, coming up on to your toes. Hold briefly and gently lower your heels back down. Repeat for the set repetitions.