Good Mornings: A Complete Back Strength Guide

Instructions

1. Warm-Up:

   • 5-10 minutes of cardio (e.g., brisk walking, cycling, or light jogging).
   • Dynamic stretches like leg swings and hip circles to prepare your muscles and joints.

2. Squats:

   • Form: Stand with feet shoulder-width apart. Keep your chest up, back straight, and knees tracking over your toes.
   • Lower down by bending at the hips and knees, keeping weight on your heels. Go as deep as you can, ideally thighs parallel to the ground, then push through your heels to return to standing.
   • Tip: Keep your core tight to protect your lower back.

3. Lunges:

   • Form: Stand tall, step one leg forward, and lower your hips until both knees are bent at 90 degrees.
   • Tip: Ensure the front knee doesn’t go beyond your toes and keep your chest up.

4. Leg Press:

   • Form: Sit down on the leg press machine with your feet placed shoulder-width apart. Push the platform away by extending your legs fully, but don't lock your knees.
   • Tip: Don't let your knees cave inward; keep them aligned with your toes.

5. Leg Curls (Hamstring):

   • Form: On the leg curl machine, adjust the pads so they sit comfortably on your calves. Curl your legs towards your glutes, then slowly release.
   • Tip: Engage your hamstrings and avoid using momentum to move the weight.

6. Leg Extensions (Quadriceps):

   • Form: Sit on the leg extension machine with your knees at a 90-degree angle. Extend your legs out and squeeze your quads, then lower the weight back down slowly.
   • Tip: Don't lock your knees at the top to avoid joint strain.

7. Calf Raises:

   • Form: Stand with your feet shoulder-width apart. Push through your toes to raise your body, then slowly lower back down.
   • Tip: Perform both seated and standing calf raises for full development.

Tips

• Progressive Overload: Gradually increase weight or resistance over time to continually challenge your muscles.
• Rest and Recovery: Allow at least 48 hours between leg workouts to give muscles time to repair and grow.
• Form Over Weight: Prioritize proper form to reduce injury risk. Use lighter weights if necessary to perfect technique.
• Nutrition: Ensure adequate protein intake to support muscle recovery and growth.
• Stretching and Mobility: Incorporate stretches for the hamstrings, quads, and calves to improve flexibility and avoid tightness.