| Legs |
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| Legs |
Leg Extensions - A good exercise to start off with to warm up the quads. Sit on your bench, chair or whatever setup you have. Hook the feet under the pads and kick up in a uniform and fluid movement. Do not jerk the weight up. Flex at the top and return to the starting position. Repeat for 12 reps. Leg Curls - Lay down on the bench and place your feet under the pad. pull the pads up in a curling motion like you would for a biceps curl. Once again, make the movement fluid and smooth, flexing at the peak and then returning to the starting position. repeat for 12 reps. Squats - Ah, here is the dreaded movement, yet the best for overall leg development. With the bar on a rack, get under the bar so that it rests up on you upper back/trapesius - just below your neck, so to speak. When you are comfortable with the weight on your back, step away from the rack and take a stance with your feet even with to slightly wider than your shoulders. Squat down to a point where your thighs are just below parallel and stand back up. Do not lock your legs at the top. Remember to keep your back as straight as possible. Do not lean forward while performing the movement. Repeat for 12 reps. Calves - There are a variety of different calf exercises that can be done, all with the same motion, but we will list the Standing calf raise here. Whether you are using a machine, a set of dumbbells or a barbell, the movement is the same. Step up on a platform that will allow you to drop your heels down and not touch the ground. Step on the platform with your toes and the rest of your feet positioned off. With knees slightly bent, drop your heel in a full stretch. Pause for a moment and then lift up until your heels are at the peak of being raised. Pause again and then drop your heels once more to begin your second rep. The movement should be fluid and deliberate. Repeat for 12 reps. Want a good burn in those calves? When you cannot complete any more full reps, do half reps in the upper position and then the lower position. I promise you will feel the burn! |
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