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Legs
Beautiful quadriceps
(thigh muscles) are a common goal of men and women alike. Your quadriceps
are made up of 4 main muscles, hence the word "quad".
the fibers of your quadriceps muscles run from your knee cap to
your pelvis.
Myth: You
can develop different areas of the quadriceps, inner, outer etc...
Truth: Genetics play 100% of the way that your quads look.
You can make the muscles bigger, but they will just be a bigger
version of the same shape. Similar to the other Muscle groups all
of the individual muscles in the group move together.
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 Leg
Exercise 1: Squats
Starting
position:1.
Stand on floor with feet straight ahead and hips width apart 2. Set
bar on the top of the shoulders 3. Keep back straight, head straight
and chest up.
Movement: 1.
Lower your body with the same motion as sitting in a chair until thigh
is almost parallel with the floor. 2.
Slowly return to starting position REPEAT
Trainers tips and opinions: The squat is one of the most basic
and arguably one of the best exercises for the thigh muscles. In addition
to working the thighs, the exercise recruits other leg muscles to
help. It is very important that during the exercise you keep your
back slightly arched and chest up. Also try to keep your knee tracking
over your toes on the squat part of the movement. A cue that will
help you to squat correctly is pretend like you are sitting in a chair
- stick that butt out!
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 Leg
Exercise 2: Leg Press
*Exercise
Shown using elastics
Starting
position: 1. Sit in machine
and adjust seat so that feet are flat on foot platform and knees are
bent. 2. Position feet so that your knees are tracking over your toes.
3. Keep head straight, toes straight and hold hips stable with handles
on the side.
Movement: 1. While keeping toes straight and knees straight
push the foot platform until your legs are almost straight - DO
NOT LOCK THE KNEES. 2. Slowly return legs to starting position
REPEAT
Trainers tips and opinions: If you are not able to do squats
(like me because of soft tissue damage in my back) you should definitely
perform the leg press. Your legs will be sore! The two main points
to remember is do not lock the knees and keep your legs straight.
In other words do not let them bow or buckle. |
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 Leg
Exercise 3: Lunges
*Exercise
Shown using Bodylastics elastics. Click
here to see more exercises
Starting
position: 1. Stand on elastic(s)
or just on floor (without elastics) with one foot forward and keep
heel planted firmly on floor 2. Grip handles and pull hands up until
forearms are perpendicular to floor and hands are even with chin.
If you are using weights you can hold them by your sides with your
arms hanging straight
Movement:1. Bend front leg and lower body shortening the thigh
muscles until front thigh is almost parallel with the floor. 2. Slowly
raise body to starting position REPEAT
Trainers tips and opinions: This exercise is really a one legged
squat and also very effective. Many bodybuilders and fitness competitors
perform this thigh exercise because it is great for shaping the thighs
and overall leg. It is a difficult exercise, however. If you have
trouble with lunges with or without resistance try to perform them
in a doorway and push your hands against the door frame to help yourself
raise your body. |
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Leg Exercise 4: Leg Extension
Starting
position:1.
Sit in machine and adjust seat so that the axis of the machine lines
up with the center of your knee. 2. Rotate legs so that the patella
(kneecap) is directly on top.
Movement: 1.
While holding your hips down straighten your legs until they are totally
straight. Slowly return
to starting position REPEAT
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The back of the
legs, a problem area for many people includes the Buttocks and hamstrings.
Let's first concentrate on the hamstrings, The hamstring is comprised
of 2 main muscles and muscle fibers run from the back of your knee
up to the buttocks.
Myth: Actually
I haven't heard any good ones for the Hamstrings
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 Leg
Exercise 5: Leg curl
*Exercise
Shown using Bodylastics elastics. Click
here to see more exercises
Starting
position: 1. Lay on floor
on stomach with pillow under knees or on a machine 2. Keep your back
straight, head straight and feet touching together
Movement: 1. While keeping hips down bend leg and shorten hamstrings
muscles until lower leg is perpendicular to floor 2. Slowly
return leg to starting position REPEAT
Trainers tips and opinions: I love this exercise. My Hamstrings
muscles never grew until I started to perform this exercise correctly.
It can really help to create a nice tie in between the back of your
legs and your butt. It's not as targeting as the other exercises but
it is still effective. During the exercise make sure to keep your
hips down and keep your calves relaxed, that will help to isolate
the Hamstrings muscles. |
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Geez, what can
I say about this muscle group. Certainly my favorite. Just keep
in mind that you will also get a lot of work on your buttocks from
squats and lunges. Your buttock muscles start at the bottom of your
buttocks and run diagonally up towards your waist.
Myth: Actually
I haven't heard any good ones for the Hamstrings
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 Leg
Exercise 6: Hip Extension (Buttocks)
*Exercise
Shown using Bodylastics elastics. Click
here to see more exercises
Starting position:
1. With hands resting on chair or machine keep your back straight,
head straight, legs straight and stomach tight
Movement:1.
While keeping leg straight pull leg back 4-5 inches and shorten
the buttocks muscles 2. Slowly return leg to starting position
REPEAT
Trainers tips and opinions: This is an excellent butt exercise.
You are moving the muscle against resistance which is the best way
to build, firm, or tone a muscle. Try to keep your leg straight
during the movement and think about pushing from your heel. The
actual movement is only a few inches so you don't have to push back
too far. Also try to squeeze your buttocks at the end of the movement
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This is definitely
a weak point in many physiques. You will see incredible upper bodies,
enormous thighs and tiny calves. I definitely suffer from this problem.
The calved are made up of 2 main muscles and the muscle fibers run
from the bottom of your ankle up to your knee and above your knee.
Myth: When I
first started working out all of the bodybuilders would tell me
that you could work the inner and outer calf by the way that you
positioned your feet. This is not true. The calf muscles work together,
so the best way to stand is with your toes pointed straight in line
with the leg.
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 Leg
Exercise #7: Standing Raise (Calf)
*Exercise
Shown using Bodylastics elastics. Click
here to see more exercises
Starting position:1. Turn your back to the door, Grip a handle
in each hand and pull up until forearms are perpendicular to floor
and hands are even with chin or stand on machine with pads on shoulders
2. Keep back straight, head straight and chest up 3. feet flat on
floor or on machine.
Movement:1.
Raise heel off ground or ledge and shorten the calf muscles until
you are standing on toes 2. Slowly return foot to starting
position REPEAT
Trainers tips and opinions: This is really a great exercise
for the calf muscles. So many times people over look their calves
in their leg workout routine, but it really is important to work
them. When you perform the exercise simply keep your feet pointing
straight. The theory that you can work different parts of the calf
by turning your toes in and out is just a myth. The calf muscles
all work together - you cant isolate different parts
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