Leg Exercises
Quads
- Squats
- Front Squats
- Leg Press
- Lunges
- Leg Extensions
- Hack Squats
Hamstrings
- Leg Curls
- Stiff-legged Deadlifts
Calves
- Standing Calf Raises
- Seated Calf Raises
Quads
Target: vastus medials, vastus lateralis, vastus intermedius and rectus femoris
The legs are your largest muscle group, and therefore affect your metabolism and hormone secretion more than any other muscle group. For this reason, most bodybuilders and athletes agree that the legs are the most important muscle group. Thus if you want to grow bigger (hormone secretion) you need to work your legs. If you want to lose weight (increase your metabolism) you need to work your legs. In short, hard legwork benefits the entire body. If you are an athlete your legs are your most important muscle group. The legs are the first to go.
Conversely, if you want to prolong your athleticism, keep your legs in shape. In martial arts we say "it's a poor set of feet that lets a body get beat". Bottom-line - your legs have the greatest impact on your coordination, balance, mobility, stability, and power. The legs are generally the most important body part in a bodybuilding contest. You don't want to neglect your upper body, but if you rank lower than the other competitors in legs, you will probably not win first place. Hard legwork will also improve your cardiovascular system. No other exercises will contribute as much to your fitness level as leg exercises.
Squats
Squats
Try to use a power rack, as this is the safest way to do squats. If you do not have one, make sure you have two spotters. Use an Olympic bar or a “safety squat” bar. Take a shoulder width stance. Place the bar on your traps below your neck – do not allow the bar to rest on your neck. Do not look down – gaze at the floor about five feet in front of you.
Inhale, retain you breath, and lower yourself down until the tops of your thighs are parallel with the floor. Drive up under control. Do not hyperextend your knees in the top position.
Most squat injuries occur in the top position. For Bodybuilding, use a narrow stance, keep your head up, and keep the bar as high as possible on your Traps. For Powerlifting, use a wide stance and move the bar down as much as possible.
Front Squats
Use an Olympic bar and place the bar on your upper pectorals. Take a shoulder width stance. Inhale and lower yourself until the tops of your thighs are parallel with the floor.
Front Squats
45 Degree Leg Press
Place your feet at shoulder width apart and at a 45-degree angle. Your feet should be fairly high on the leg press pad. Press the weight up primarily with your heals. Lower the weight until your upper thighs are parallel with the leg press pad. Do not let your back round by lifting your hips and buttocks off the seat.
Leg Press
Lunges
Hold dumbbells in both hands. Step forward with one foot so that your back knee touches the floor. Make sure that your toes are in lead of your front knee. Alternate your legs. Occasionally, step back instead of stepping forward.
Lunges
Leg Extensions
Hold the grip bars and lean back slightly. Extend the lower legs and flex the quads at the top position, however, do not hyperextend your legs. Lower the legs slowly to the starting position.
Leg Extensions
Hack Squats
Place your feet about ten inches apart with the toes pointing slightly outward. Squat down to the parallel position and push the weight back up under control. Do not hyperextend your knees by locking out at the top. Wear a lifting belt for this exercise
Hack Squats
Hamstrings
Target: biceps femoris – long head, biceps femoris – short head, semimembranosus and semitendinosus
Leg Curls
Regardless of the leg curl machine type; try to keep your body straight and your hips down throughout the movement. Curl the weight up and lower it slowly.
Standing Leg Curls
Stiff-legged Deadlifts
Stand with your heals on a small platform or on a block. Use the same mechanics as the “Deadlift”; however, keep your legs fairly straight and attempt to raise the weight with the contraction of your hamstrings. Be careful with this exercise. It is very easy to hurt your lower back with this exercise.
Stiff-legged Deadlift
Calves
Target: gastrocnemius and soleus
Standing Calf Raises
Position yourself under the calf machine or place the balls of your feet on a block if you do not have a machine. Your feet should be about ten inches apart with your feet pointed out slightly. Rise up on your toes as high as possible, and immediately attempt to rise up even higher a second time. Standing calf raises works your gastrocnemius.
Standing Calf Raises
Seated Calf Raises
Use a seated calf machine if available. If you do not have a machine, sit on a bench and place the balls of your feet on a block of wood. Place weights on your knees and perform calf raises by rising up on your toes as high as possible. Seated Calf Raises work your soleus.
Seated calf raises
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