TRUE Workout: Lower Body Buildup
No one likes the idea of poorly muscled legs. Building up the strength in your lower body will not only make you look better, but it will also help improve your balance, agility, stamina, and help prevent muscle pain due to weak muscles.
Exercise Goals
The goal for this workout is to increase caloric burn, build strength, and build lean muscle mass for the lower body.
Tips Before the Workout
It’s important to focus on the areas of your body you are using on the machine. For example, if you are working your glutes and hamstrings on the COMPOSITE Glute Press, focus on those areas the most even if you are pushing with your feet.
- Beginner: Focusing on form is very important. It doesn’t matter how much weight you are using. What matters is if you are doing the movement correctly and with a weight that you are able to feel your muscles work in the proper way.
- Intermediate: Every time you do the machines, try to increase your weights by 5-10lbs while keeping your form.
- Advanced: Try switching up sets, reps, and weights. For example, increase your weight and decrease your reps to gain more strength and muscle mass than necessarily focusing on solely burning fat.
Proper Forms To Remember For This Workout
When performing this lower body strength builder, remember the following forms for each machine:
- COMPOSITE Glute Press
- Tighten your core
- Keep your chest up
- Put your butt back slightly
- FUSE-0300 Leg Press
- Tighten your core
- Keep your butt and back against the back pad
- Keep your feet firmly planted on platform
- Knees trace outside toes
- FUSE-1300 Low Back Extension
- Tighten your core
- Feet firmly planted on floor
- Hips stay down and connected to seat pad
- FUSE-0100 Leg Extension
- Tighten your core
- Hips stay down and connected to seat pad
- Back against back pad
- FUSE-0200 Seated Leg Curl
- Tighten your core
- Hips stay down and connected to seat pad
- Keep your back against back pad
The Exercise
Final Thoughts
Even though these are machines and go in one plane of motion, it is still important to take into consideration how you are using each machine. Make sure to stay on top of your form, breathing correctly, and bracing your core when needed. If you have any questions on the machines or your workouts, be sure to ask your nearest trainer or instructor on proper technique and usage.