LEGS

Squat

Set up: bar should be placed on the upperback/trapezius, back should be flat, feet should be shoulder width or wider with feet turned out slightly
Descent: push hips backwards as knees unlock, keep back flat and go down as deep as possible whilst back remains flat
Ascent: drive shoulders backwards as you straighten the knees and return to upright position, ensure you knees remain in line with the middle toes and don’t fail inwards and back remains flat.

Leg press
Set up: feet just inside shoulder width or wider, feet positioned on the middle of the platform. Back should remain flat with hips firmly seated
Descent: unlock the knees and lower the platform as deep as you can whilst keeping the hips and back firmly on the seat
Ascent: drive the platform back up to the start position keeping the back and hips seated and stopping whilst the knees are still slightly bent.

Lunge
Set up: feet shoulder width with a split stance of one leg forward and one leg back,body upright and back remaining flat.
Descent: keeping back flat and heels on the floor bend at the knees and lower down until as deep as flexibility allows.
Ascent: drive through the heels as drive back to upright position

Leg extension
Set up: seat should be adjusted so back is flat against seat; knee is in line with machines point of rotation and pad is just above the ankles.
Ascent keep feet pointing upwards as you extend the knees until the legs are fully straight
Descent: keeping fully seated, lower the weight so knees flex back down to start position

Leg curl
Set up: lay face down with knees in line with machines pivot point, toes should be pointing upwards
Descent:  lower back to the start position keeping the hips down throughout
Ascent: keep the feet pointed towards the ceiling as you flex the knee and bring the ankle pad towards the ceiling, coming up as far as you can whilst keeping your hips on the seat pad

Glute ham raise
Set up: position the foot platform so that the pad is positioned just above the knees, keep the back flat.
Descent: keeping the back and hips in a straight position lower you until parallel with the ground
Ascent: keeping the back and hips in the same position pull yourself upright using the hamstrings and calves.     

  

Stiff legged deadlift
Set up: knees should be slightly bent, back should be flat or slightly arched. Feet should be shoulder width or wider
Descent: keeping the back flat, lower your self down as far as possible with all the movement coming from your hips
Ascent: keep the back flat and drive the shoulders back until standing upright