Hip Abduction

Machine Leg Curls

Start by standing with your feet about hip-width apart, with a barbell on your shoulders. Your feet should be slightly pointed outward, and your shoulders should be down and relaxed. Step backward with one foot, lowering your body until your front thigh is parallel to the ground and your back knee is hovering just above the ground. Push off your back foot, returning to the starting position.

Barbell Reverse Lunge

Sit on the machine with your back against the cushion and adjust the machine you are using so that your knees are at a 90 degree angle at the starting position. Raise the weight by extending your knees outward, then lower your leg to the starting position. Both movements should be done in a slow, controlled motion.

leg day - 3/17/2026