Sunday, 25 November 2012

Top Leg Exercises




Leg exercises. Exercises for the thigh muscles, hamstring muscle, calf muscle. Leg workout for the leg muscles.
We included the top exercises for legs used by bodybuilders and other athletes. Scroll down the page, and check each exercise out!

Squats
Builds mass to the legs. Squats are great for mass building. Squats are said to be the king of all leg exercises.

Instructions

Preparation
From rack with barbell upper chest height, position barbell on back of shoulders and grasp bar to sides. Dismount bar from rack.
Execution
Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until knees and hips are fully bent. Extend knees and hips until legs are straight. Return and repeat.

Comments

Keep head facing forward, back straight and feet flat on floor; equal distribution of weight through fore foot and heel. Knees should point same direction as feet throughout movement. HIP and  Ankle flexibility is important for both execution and safety in this movement. Certain knee and low back problems may be aggravated by this exercise.









Front squats
Works the thighs. An alternative way to do the squat, is to do front squats. This particular version of the squat focuses more on the front part of the leg muscles.

Instructions

Preparation

 

From rack with barbell upper chest height, position bar on front of shoulders. Cross arms and place hands on top of barbell with upper arms parallel to floor. Dismount bar from rack.
Execution
Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel. Extend knees and hips until legs are straight. Return and repeat.

Comments

Keep head facing forward, back straight and feet flat on floor; equal distribution of weight through fore foot and heel. Knees should point same direction as feet throughout movement.






Leg presses 
Builds mass in the thighs. A machine leg exercise that puts most of its emphasis on the leg muscles and less on the lower back.

Instructions

 

                                                        Preparation
Sit on machine with back on padded support. Place feet on platform. Extend hips and knees. Release dock lever and grasp handles to sides.Execution
Lower platform by flexing hips and knees until hips are completely flexed. Return by extending knees and hips. Repeat.

Comments

Adjust safety brace and back support to accommodate near full range of motion without forcing hips to bend at waist. Keep knees pointed same directions as feet. Do not allow heels to raise off of platform, pushing with both heel and forefoot. Placing feet slightly high on platform emphasize Gluteus Maximus. Placing feet slightly lower on platform emphasize Quadriceps.



 Hack squat
Works the lower area of the thigh just above the knee cap.

Instructions

 

Preparation
Lie supine on back pad with shoulders under shoulder pad. Place feet on platform slightly higher than base of sled. Extend hips and knees. Release dock levers.
Execution
To lower sled, bend hips and knees until knees are just short of complete flexion. Raise sled by extending knees and hips. Repeat.

Comments

Reengage support lever in extended position before dismounting. If insufficient hip flexibility forces pelvis to pull away from back pad at lower portions of movement, only lower sled just short of spinal articulation. Keep knees pointed same directions as feet. Do not allow heels to raise off of platform, pushing with both heel and forefoot. Placing feet slightly high on platform emphasize Gluteus Maximus. Placing feet slightly lower on platform emphasize Quadriceps.




Lunges
Works the front of the thigh and glutes. This can be an awkward exercise when doing it for the first time because of its requirement for stabilization and balance, but this is a very effective leg exercise once you get used to it.


Instructions

Preparation
Stand with dumbbells grasped to sides. Position feet far apart; one foot forward and other foot behind.
Execution
Squat down by flexing knee and hip of front leg. Allow heel of rear foot to rise up while knee of rear leg bends slightly until it almost makes contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat. Continue with opposite leg.

Comments

Knees should point same direction as feet throughout movement. Heel of rear foot can be kept elevated off floor throughout movement as shown. Keep torso upright during squat;  are important. With feet further apart: Gluteus Maximus is emphasized, Quadriceps are less emphasized.



Leg extensions
To shape and define the thigh. Leg extensions are considered a leg isolation exercise, and is used to really shape the leg muscles.

Instructions


Preparation
Sit on apparatus with back against padded back support. Place front of lower legs under padded lever. Position knee articulation at same axis as lever fulcrum. Grasp handles to sides for support.
Execution
Move lever forward and upward by extending knees until leg are straight. Return lever to original position by bending knees. Repeat.

Comments

Stabilizers may be used during heavy resistances to prevent body rising off of seat.






Leg curls
To develop the hamstrings. The hamstring muscle is the muscle right behind the leg, also known as the "leg bicep." Again this is another leg isolation exercis






Straight leg deadlift
Works hamstrings, glutes, and lower back. An effective leg exercise, but works the lower back to a great degree.



Calve Exercises

Standing calf raises
Builds mass to the calves - Standing calf raises are an exceptional exercise for your calves. You can do standing calf raises with or without weight equipment. 


Instructions

Preparation
Standing facing safety barbell on rack upper chest height and calf block on floor just below. Position toes and balls of feet on calf block with arches and heels extending off. Place hands on bar to each sides or on vertical rack bars. Position head in yoke with padded bar around shoulders. Dismount bar from rack by standing erect with safety bar, away yet close to rack.
Execution
Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.

Comments

Position rack just below lowest range of motion. Calf block should be positioned so safety bar is close to but does not make contact with rack. Keep knees straight throughout exercise or bend knees slightly only during stretch. Quadriceps serve as synergists muscle if knees are bent slightly during stretch.



Donkey calf raises
Will develop extra thickness to the back of the calv

Instructions

Preparation
Stand on edge of platform, toes and balls of feet on calf block with arches and heels extending off. Bend over and grasp knee high bar (as shown) or place forearms on thigh high surface. Allow training partner to mount hips or lower back from bench.
Execution
Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.

Comments

Torso should be approximately parallel to floor. Keep knees straight throughout exercise or bend knees slightly only during stretch. Quadriceps serve as Synergists muscle if knees are bent slightly during stretch. Exercise is more challenging with training partner toward hips sitting upright. Also, training partner can hold additional weight in arms.



 

Calve Exercises

Standing calf raises
Builds mass to the calves - Standing calf raises are an exceptional exercise for your calves. You can do standing calf raises with or without weight equipment.


Donkey calf raises

Instructions

Preparation
Position lower back and hips under padded lever. Place forearms on supports. Position toes and balls of feet on calf block with arches and heels extending off. Straighten knees.
Execution
Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.

 

 

Comments

Position lever just below lowest range of motion. Keep knees straight throughout exercise or bend knees slightly only during stretch. Quadriceps serve as synergists muscle if knees are bent slightly during stretch.


 

Seated calf raises
Develops the lower and outer areas of the calves. Seated calf raises aren't as popular as the other calve exercises, but can be included to give your calves a little variety.



Safety Bar Seated Calf Raise

Instructions

Preparation
Place safety bar on rack approximately lower leg height with calf block slightly rear of safety bar. Sit on bench facing safety bar and place toes on lower portion of platform with heels extending off. Scoot forward to edge of bench and position lower thighs under safety bar. Grasp bar to sides and lift bar from rack by pushing heels up. Slide back to center of bench.
Execution
Lower heels by bending ankles until calves are stretched. Raise heels by extending ankles as high as possible. Repeat.





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