Shapely Legs: Suppine Leg Extensions Video

Leg extensions are an excellent way to work the muscles in your backside. Learn how to get shapely legs by doing supine leg extensions properly from a celebrity trainer in this workout video.

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Face down on mat
Lift leg & hold
Lift & lower
Keep tension in glutes

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Grace Lazenby is a celebrity trainer and co-founder of iTRAIN.com. Grace has a degree in exercise physiology and she is certified with the Physical Mind Institute. iTRAIN.com is your own "Hollywood personal trainer right in your pocket." Each audio and video workout consists of an elite Hollywood Trainer or World Champion Athlete mixed with original music to satisfy your workout needs. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.

Hi everybody. I'm Grace Lazenby, and welcome to Shapely Legs. Today, were going to do leg extensions. It's was a great exercise to work your back side. So, we're just going to come down onto your mat, relax your upper body and then you're going to lift your right leg up and hold. Good. So what you're going to do is contract right through your hamstring and your glute, and you're going to give me a tiny little lift just like this, and up and lower. So keep attention right into your glutes, and this is an excellent exercise to work the backside of the glutes without building them, because you're working that little connection where your hamstrings attached to your glutes. Excellent everybody. Hold it here for four more. Four, and then you want to keep that right hip bone down. Two, good. Now you're going to hold it up, hold, hold. Good. Now you can take it out just about a quarter inch, get a little different angle on that back side and lift and lower and lift and lower and lift. Good. Again, really point through the toe so the hamstring is nice and long. Good. This is your last four and then we're going to change sides, and three, and two, and relax. Excellent job. So you just want to come on up and let's go ahead and change to the opposite side. So again, relax all the way down on to the upper body but keep your abs in, engage that glute, and from here your glutes is going to lift it up, lift and lower. And remember, keep the hip bone down; that allows the back to stay nice and strong. Excellent everybody. And lift, and lift, how about four more and then were going to change the angle, three, two, and then you're going to hold it here, hold. Good. Take it out just a little bit. Again, really small movements because we're working a really small muscle here. Up and lower. So, about 2 or 3 sets of these, maybe 10 or 15 reps, you're backside is going to look great. Good. Two more and relax. Excellent job everybody, and you can come on up, move your body and now you stretch forward, and release, and come on up, and that was your shapely exercise of the day. I'm Grace Lazenby, and we'll see you next time.

Shapely Legs: Suppine Leg Extensions Video

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