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Begin by adjusting the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use

Adduction Place your legs on the pads of the machine and adjust the machine as needed. Press outward against them, working against the resistance drawing your legs together to work the adductor muscles. Repeat for the number of reps. Abduction  Position thighs so they ate pressed to the outside of the pads. Abduct the thighs by pressing the legs apart. Once the legs are fully abducted, slowly reverse the movement to return the starting position. Repeat for the number of reps.

Adjust the machine so it is at the appropriate setting for your height. Using the quads extend the legs to their maximum extension as your exhale. Keep the rest of the body still as you do this. On the extension hold for one count. Slowly lower the legs back down on the inhale, without passing a 90-degree angle. Repeat for the number of reps.

Walking lunges are excellent for strengthening and shaping the legs. Begin standing with your feet shoulder width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg. You can add a barbell

Side Lunges- Assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. This will be your starting position. Staying low, take a slow, lateral step to the right. Keep your toes pointed forward and stay low. Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge. Maintain good posture through the entire spine, keeping your head and chest up. Pause at the bottom of the motion, and then extend through the