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Muscles worked
Quadriceps, glutes, hamstrings and
adductors
Success tips:
direction as the toes.
trunk.
stabilization issues on every part of each
repetition.
Muscles worked
Gastrocnemius and soleus
Success tips
during the exercise.
your balance, on the balls of your feet.
Wide Squats
START
START
and stand with your feet slightly
wider than shoulder width apart.
outward, so that your feet and knees
are lined up pointing outward.
chest, tightening your abs, and
maintaining a slight arch in your
lower back.
Calf Raises
START
START
width apart, feet facing straight
forward.
with your palms facing in.
a slight curve in your lower back.
Leg Exercises
FINISH
ACTION
sticking the hips back as the knees
start to bend.
flat as the hips continue to move
backward.
90 degrees at the knees, unless
otherwise determined.
of the squat.
FINISH
ACTION
feet, lifting your heels as high as you
can off the floor.
keeping tension on the calf muscles.
17
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