Glossary - L

Lat Pulldown

Muscle Groups: Latissimus, Upper Back, Biceps

Description: Sit at a lat pulldown machine and grip the bar with a wide overhand grip. Pull the bar down towards your chest by squeezing your shoulder blades together and driving your elbows down and back. Slowly return the bar to the starting position without leaning your torso backward.

Pro Tip: Keep your torso stable and use the full range of motion to fully engage the back muscles.

Leg Press

Muscle Groups: Quadriceps, Glutes, Hamstrings

Description: Sit in a leg press machine and place your feet shoulder-width apart on the platform. Push the platform upwards until your legs are nearly straight, then slowly lower it back down until your knees form a 90-degree angle.

Pro Tip: Keep your knees aligned with your toes to protect your joints and ensure better engagement of the leg muscles.

Leg Curl

Muscle Groups: Hamstrings

Description: Lie face down on a leg curl machine and place your heels under the pad. Bend your knees to curl the pad towards your glutes, then slowly return the weight to the starting position.

Pro Tip: Keep your hips pressed firmly against the pad to focus the tension on the hamstrings.

Leg Raise

Muscle Groups: Abs, Hip Flexors

Description: Lie flat on your back and lift your straight legs up until they form a 90-degree angle with your torso. Slowly lower your legs back down without letting them touch the ground to maintain tension in your abdominal muscles.

Pro Tip: Keep your lower back pressed against the floor throughout the exercise to stabilize your core.

Lunge

Muscle Groups: Quadriceps, Glutes, Hamstrings

Description: Take a large step forward and lower your back knee until it almost touches the ground, while keeping your front knee aligned over your ankle. Push back up through the front leg to return to the starting position, then switch legs.

Pro Tip: Keep your torso upright and your gaze forward to improve balance and make the exercise safer.