Never Skip Leg Day

FREQUENT GYM-GOERS WILL BE FAMILIAR WITH THE SAYING, “NEVER SKIP LEG DAY!”. AND THERE ARE GOOD REASONS FOR IT. FOR STARTERS, YOUR LEGS MAKE UP THE BIGGEST MUSCLE GROUP IN YOUR BODY.

REASONS TO BUILD LEG STRENGTH

Whether you are looking to increase muscle mass, lose body fat, or improve sports performance, building leg strength is an essential building block of any fitness programme and goals. The new gym at the Swiss Club is well equipped for an effective leg workout. Let Jeriel Yeo, Personal Trainer at Active Fitness, show you how.

BACK SQUAT

The Back Squat is one of the most effective exercises for building leg strength. It is best performed on the half rack with safety bars for safe mounting and dismounting. Individuals with spinal pain/injuries should perform this exercise with caution.

Set the barbell on the rack at the height of your collarbone. Set the safety bars just below the barbell at the lowest point of your squat. Place your hands wider than shoulder width and go under the bar. Position the bar above your shoulder blades.

Dismount the barbell and take 1 to 2 small steps away from the rack. Adjust the width of your stance to shoulder width or wider. You may angle your feet not more than 30 degrees outward.

Lower your hips into a squat position. Continue to lower your hips until it is in line with your knees. Return to the standing position.

HACK SQUAT

The Hack Squat is a machine that works the legs effectively and an alternative to the Back Squat. This machine provides the benefits of the Back Squat and it is ideal for individuals with lower back injuries.

Step into the Hack Squat and position the lower back to the seat. Place your feet at a comfortable height and width. Push yourself back with your legs to unlock the safety catch.

Lower your hips into a squat position. Your back should be against the seat at all times. Continue to lower yourself until your knees are bent 90 degrees.

Push with your legs from the bottom position until your legs are fully extended. To dismount, push and hold the yellow lever and lower yourself until you hear a ‘click’ before stepping off.

NEED HELP?

If you need any help at the gym, be it regarding technique or equipment or anything at all, our friendly trainers are on hand to assist you. Meanwhile, add the back squat and hack squat to your routine today!

INTERESTED IN PERSONAL TRAINING OR GROUP FITNESS CLASSES AT THE SWISS CLUB?

M 9026 3452 E getactive@activefitness.com.sg

Article and photos courtesy of Timothy Felix, Founder, Active Fitness