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Sartorius
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How To Perform Rear Lunge
- Stand tall, hands on hips or with dumbbells.
- Step one leg backward into a lunge.
- Lower until the front knee is at 90°.
- Push through the front heel to return.
How To Perform Leg Extension Machine
- Sit on the machine and adjust the backrest so that your knees line up with the machine’s pivot.
- Place your shins behind the padded bar.
- Grip handles at the sides for support.
- Extend legs by straightening knees until quads are fully contracted.
- Lower slowly back to start.
How To Perform Dumbbell Squats
- Hold dumbbells at your sides (or at your shoulders for goblet style).
- Stand with feet shoulder-width apart.
- Lower hips, back, and down, keeping chest up and knees over toes.
- Squat until thighs are at least parallel.
- Push through heels to stand.
How To Perform Barbell Squats
- Rest the barbell on the upper traps (not the neck).
- Grip the bar slightly wider than your shoulders.
- Stand with feet shoulder-width apart.
- Sit hips back and down, keeping your chest upright.
- Squat until thighs are parallel or lower.
- Drive through heels to stand.
How To Perform Dumbbell Walking Lunge
- Hold dumbbells at sides, stand tall.
- Step forward with one leg, bending both knees to a 90-degree angle.
- Push off the back foot, step forward into the next lunge.
- Continue alternating legs as you walk.
Callisthenics
How To Perform Rear Lunge to Front Kick
- Stand tall, feet hip-width apart.
- Step one leg backward into a lunge, lowering until both knees are bent 90°.
- Push off your back foot, then as you stand, swing the same leg forward into a front kick.
- Return to the start, repeat on the other leg.
How To Perform Cossack Squats
- Stand wide, feet pointed slightly out.
- Shift weight to one side, bending that knee deeply while keeping the other leg straight.
- Keep your chest up, squat low.
- Return to the center and switch sides.
How To Perform Step-Up on Chair
- Stand in front of a sturdy chair/bench.
- Place one foot firmly on the chair.
- Push through that heel to step up, bringing the other leg up.
- Step down carefully, repeat the other leg.
How To Perform Shrimp Squat
- Stand on one leg, grab the opposite ankle behind you with the same-side hand.
- Lower into a squat on the standing leg, keeping chest up.
- Touch back knee toward the ground.
- Push through the heel to stand back up.
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