Exercises for the Legs from Peter's Principles
Ball Squat
Place a Fit Ball against the wall so it fits into the small of your back.
Position your feet shoulder width apart, so you can lean back against the ball (picture 1). Lower yourself down by bending
at the knees until your upper leg is parallel to the floor (picture 2). Your knees should not extend past your toes. Press back up to just short
of locking your knees. Repeat 15-20 times. This works the quadriceps, hamstrings and glutes.
Barbell Squat
Standing with your feet slightly wider than shoulder width apart, place the barbell across your
shoulders, behind your neck (picture 1). Try to maintain good posture while you bend at the knees and lower yourself until your knees
are just short of 90 degrees (picture 2). Repeat 15-20 times. This works the quadriceps, hamstrings and glutes.
Dumbell Alternate Lunge
Stand with your feet shoulder width apart and dumbells in your hands. Step forward with your right leg
and bend at the knee until the upper leg is paralel to the floor. The knee should form a 90 degree angle (picture 1). Return to the starting
position and repeat with the opposite leg. This works the quadriceps, hamstrings and glutes.
Balance Disc Squat
This is an advanced version of the Barbell Squat. Using two air filled balance discs, take the same
starting position you would with a traditional squat (picture 1). Squat down while trying to maintain your balance on the discs.
This works the quadriceps, hamstrings and glutes.
Glute Kicks
On a bench or the floor, position yourself on all fours (picture 1). Kick your right heel up
and back (picture 2). Do 15 reps then switch sides. This works the glutes and hamstrings. You can add ankle weights for more intensity.
Leg Extension
Sitting on a bench with your legs in front of you (picture 1), raise your feet out so the legs are parallel
to the floor (picture 2). Slowly lower them and repeat 15 times. This works the quadriceps. You can add ankle weights for more intensity.
"BEFORE BEGINNING ANY EXERCISE PROGRAM,
PLEASE CONSULT YOUR PHYSICAN"
NOTE:
Exercise is a physical activity that has a potential physical risk. Peter, his staff and all of his affiliates are not responsible for any injury that could occur from exercise.
