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Leg Exercises
| SQUATS: This is a
compound exercise. It
involves the
quadriceps, hamstrings, glutes and lower back muscles. This exercise
can be
performed with a barbell or on a squat machine. It can also be
performed on a
leg press machine. Stand holding a barbell on your shoulders behind
your head.
Keep your back straight. Squat down to a sitting position and use the
thigh
muscles to stand back up. |
| LEG EXTENSIONS: This is
an isolation
movement. It
involves the quadriceps muscles on the front of the thigh. The best way
to
perform this exercise is on a leg extension machine. Sit on the leg
extension
machine with your feet behind the weight bar. Extend your legs out in
front of
you until they are parallel to the floor. Lower your legs and repeat. |
| LEG CURLS: This is an
isolation movement.
It works
the hamstring muscles on the back of the thighs. The best way to
perform this
exercise is on a leg curl machine. Lay face down on the leg curl
machine, with
your legs under the weight bar. Curl your legs up until they touch your
body.
Lower and repeat. Do not lift your body off the bench. |
| CALF RAISE: This is an
isolation exercise.
It works
the calf muscles in the lower leg. This exercise can be performed with
a
barbell or dumbbells or on a standing calf machine or on a seated calf
machine.
Stand holding a barbell on your shoulders behind your head with your
feet flat
on the floor. Use the calf muscle to stand up on your tip toes. Lower
and
repeat. |
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