SLIMQUICK Exercises

Legs

Work those legs with these powerful exercises. Remember to take your time and follow the proper form outlined for each exercise.

Squats

While standing with your feet slightly wider than your shoulder width, keep your head up and begin to squat down slowly until the back of your thighs (hamstrings) touch your calves. In order to work your glutes and thighs through their full range of motion, it is important for you to descend below the point where your upper thighs are parallel to the floor. Once you reach the bottom of the rep, do not pause, and return to the start position. Check your balance to make sure your feet remain flat on the ground at all times. Maintain your body weight on your heels and mid-foot. You should lower your body in a slow and controlled manner, but rise up quickly.
Alternative Exercises: Leg Press, Hack Squat, Step Ups

Leg Press

Sit on machine with your back on padded support. Place feet on machine at shoulder-width apart. Release dock lever and grasp handles to sides. Lower sled by bending your knees until your thighs touch your chest. Return by extending knees and hips. Repeat. Adjust back support to accommodate full range of motion without forcing hips to bend at waist. Keep knees pointed in the same direction as feet. Push with both heel and forefoot, and do not allow heels to rise off platform.
Alternative Exercises: Squat, Hack Squat, Step Ups

Leg Curl

Lie facedown on the bench of a leg curl machine and hook your heels under the support pads. Keeping your body flat against the bench, raise your heels toward your butt until you can't lift the weight any farther. Lower the weight slowly to the starting position and repeat.
Alternative Exercises: Dumbell Leg Curls (On Bench), Standing Leg Curls, Seated Leg Curls

Leg Extensions

Sit on a leg extension machine and place the top side of your feet under the footpads. With your lower back firmly against the seat, slowly lift your lower legs until your knee joint reaches the locked position. Pause for a contraction, then slowly return to the starting position.
Alternative Exercises: Sissy Squats

Dumbbell Lunges

While holding dumbbells in each hand, step forward with one leg in one big step, and plant front foot firmly on the floor. Then, drop rear knee down gently so that your rear thigh and front shin are roughly perpendicular to the floor. Keep upper body upright and look forward. Use the heel of the front foot to push upwards to return to standing position. Repeat with opposite leg. Dumbbell lunges should be done in a slow, controlled manner during the lowering phase, but in a fast, explosive manner on the way back up.
Alternative Exercises: Walking Lunges, Step Ups, One-Legged Leg Press

Download a PDF of the Advanced Program

Consult with a qualified medical professional before you begin with this or any diet, exercise, weight-loss program, and/or supplement program. Perform the exercises listed in this program at your own risk. Always use a spotter as appropriate and warm up properly before performing the exercises listed. SLIMQUICK LABORATORIES and all of its agents and/or authors accept no responsibility for injuries that may occur as a result of performing these exercises.