Seated Adductor Machine - Leaning Forward
5 sets, 15 reps
- Sit comfortably on the machine with your back straight and your feet on the footrests.
- Lean forward slightly and engage your inner thigh muscles as you press your legs outwards against the resistance.
- Keep your movements slow and controlled, focusing on feeling the stretch and contraction in your adductor muscles throughout the exercise.
Lying Leg Curls
5 sets, 10-15 reps
- Begin lying face down on the leg curl machine with your ankles positioned under the padded bar and your legs fully extended.
- Keep your core engaged and focus on lifting the padded bar towards your glutes by flexing your hamstrings.
- Keep your lower back pressed into the pad throughout the movement and avoid using momentum to lift the weight.
4 sets, 8-10 reps
- Start by standing with your feet shoulder-width apart and holding the dumbbells in front of your thighs, palms facing towards your body.
- Keeping your back straight and your shoulders back, hinge at your hips and lower the dumbbells towards the ground while maintaining a slight bend in your knees.
- As you lower the dumbbells, focus on pushing your hips back and keeping your weight on your heels. Once you feel a stretch in your hamstrings, reverse the movement and stand back up by squeezing your glutes and pushing your hips forward.
Leg Press - Feet 90 degrees
4 sets, 15 reps
- Adjust the seat so that your feet are flat on the platform with your knees bent at a 90-degree angle.
- Place your feet hip-width apart, with your toes pointing straight ahead and your heels firmly planted on the platform.
- Push the platform away from you using the balls of your feet, exhaling as you extend your legs fully. Pause briefly before lowering the platform back down, inhaling as you bend your knees back to the starting position.
Machine Hip Thrusts - Pulse Reps at Top
4 sets, 20 reps
- Start with your back against the pad and your feet firmly planted on the foot platform with your knees bent to about 90 degrees.
- Slowly thrust your hips upwards, driving through your heels, and pause at the top of the movement.
- Begin pulsing by lowering your hips a few inches and then driving them back up to the top position. Focus on squeezing your glutes throughout the movement.
Dumbbell Bulgarian Split Squat
3 sets, 12-15 reps
- Begin with your back foot elevated on a bench or step, and your front foot positioned far enough away so that your knee remains behind your toes throughout the exercise.
- Keep your core engaged and your upper body upright as you lower your hips towards the ground, aiming to bring your back knee as close to the floor as possible.
- As you drive up, focus on using your front leg to push through the heel and return to a standing position, keeping your balance and stability throughout the movement.
3 sets, 15 reps
- Hold the kettlebell close to your chest with both hands and maintain an upright torso.
- Keep your feet shoulder-width apart and point your toes slightly outward
- As you squat down, push your hips back and down while keeping your chest up and knees in line with your toes.