The 6 exercises
Dumbbell Squat
Dumbbell
- Sit down between your heels
- Whole foot on the floor
- Arms just hang
45 Degrees Leg Press Machine
Machine
- Lower back and glutes stay on the pad
- Never lock your knees
- Push through the whole foot
Machine Lying Leg Curl
Machine
- Hips stay on the pad
- Curl all the way, lower slowly
- Knees in line with the pivot of the machine
Hip Thrusts
Bench · Body weight
- Push through your heels
- Chin down, ribs down
- Stop when your hips are level
Standing Calf Raise
Body weight
- Full range
- Pause at the top and bottom
- Weight on the ball of your foot
Dead Bug
Body weight
- Lower back glued to the floor
- Opposite arm and leg
- Slow and small beats fast and far
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