Category Archives: Legs

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 […]

PURPOSE OF EXERCISE: To build the mass of the thighs. If Squats have a disadvantage, it’s the pressure they put on the lower back. Doing Leg Presses is a way around this that allows you to work the legs with very heavy weight. EXECUTION: (1) Using a Leg Press machine, position yourself under the machine […]

PURPOSE OF EXERCISE: To isolate the lower quadriceps. Although this movement is called a Squat it is very close to a Leg Extension in the way it affects the legs. You will feel a lot of stress right down to where the quadriceps insert into the knee. EXECUTION: (1) Stand upright, feet a few inches […]

PURPOSE OF EXERCISE: To work the legs, with special emphasis on the thighs. Front Squats develop the outside sweep of the quadriceps. EXECUTION: (1) Step up to the rack, bring your arms up under the bar, keeping the elbows high, cross your arms and grasp the bar with your hands to control it. Then lift […]