PURPOSE OF EXERCISE: Emphasizes upper abs. EXECUTION: (1) Sit on the Roman Chair bench, hook your feet under the support, and fold your arms in front of you. (2) Keeping your stomach tucked in, lower yourself back to approximately a 70- degree angle, but not all the way back so your torso is parallel to […]
PURPOSE OF EXERCISE: To develop the lower and outer areas of the calves. EXECUTION: (1) Sit on the machine and place your toes on the bottom crosspiece, hooking your knees under the crossbar. Slowly lower your heels as far toward the ground as possible, (2) then press back up on your toes until your calves […]
PURPOSE OF EXERCISE: To develop the calves. EXECUTION: (1) Using one of the various types of Leg Press machines (I prefer the Vertical Leg Press for Calf Raises), position yourself as if to do a Leg Press, but push against the foot pads only with your toes, leaving your heels unsupported. Straighten your legs and […]
PURPOSE OF EXERCISE: To develop the overall mass of the calves. EXECUTION: (1) Stand with your toes on the block of a standing Calf Raise machine, your heels extended out into space. Hook your shoulders under the pads and straighten your legs, lifting the weight clear of the support. Lower your heels as far as […]
PURPOSE OF EXERCISE: To work the hamstrings. Also works glutes and lower back. EXECUTION: (1) Take hold of a barbell as for Deadlifts and come up to a standing position. (2) Keep your legs nearly locked and bend forward from the waist, your back straight, until your torso is about parallel to the floor, the […]
PURPOSE OF EXERCISE: To develop the leg biceps. Using a Standing Curl machine, you can train one leg at a time and further isolate the leg biceps. EXECUTION: (1) Stand against the machine and hook one leg behind the lever mechanism. (2) Hold yourself steady and curl the leg up as high as possible. Release […]
PURPOSE OF EXERCISE: To develop the hamstrings (rear of thigh). EXECUTION: (1) Lie facedown on a Leg Curl machine and hook your heels under the lever mechanism. Your legs should be stretched out straight. (2) Keeping flat on the bench, curl your legs up as far as possible, until the leg biceps are fully contracted. […]
PURPOSE OF EXERCISE: To define and shape the front of the thigh. Leg Extensions are great for getting really deep definition in the thighs without losing size, and especially for developing the area around the knees. EXECUTION: (1) Using one of the various Leg Extension machines, sit in the seat and hook your feet under […]
PURPOSE OF EXERCISE: To develop the front of the thighs and glutes. EXECUTION: (1) Holding a barbell across the back of your shoulders, stand upright with your feet together. (2) Keeping your head up, back straight, and chest thrust out, take a step forward, bend your knees, and bring your trailing knee almost to the […]
PURPOSE OF EXERCISE: To develop the lower area of the thigh. Hack Squats are a good movement for working the lower range of the pressing motion. EXECUTION: (1) Depending on the design of the machine you use, either hook your shoulders under the padded bars or take hold of the handles. Your feet should be […]