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Leg Exercises
Leg Exercise 1: Front/Back Squats
MAIN MUSCLE WORKED: Quadriceps EQUIPMENT: Body weight or add weight in form of dumbbells or barbell PREPARATION: Stand upright with feet parallel under the hips.
EXECUTION: Inhale to prepare for exercise and squat to a point to where your thighs become parallel to the floor and then return to the start position on exhalation. Repeat as many repetitions as required. POSTURAL CUES: Keep weight over heels and back straight. Leg Exercise 2: Leg Extensions
MAIN MUSCLE WORKED: Quadriceps EQUIPMENT: Leg Extension Machine PREPARATION: Adjust the levers on the machine and sit on the seat with back against backrest. EXECUTION: Inhale to prepare for exercise and extend both legs out and up, flexing at the knees on exhalation. Return to starting position and repeat as many repetitions as required. POSTURAL CUES: Slow, controlled movement. Leg Exercise 3: Leg Presses MAIN MUSCLE WORKED: Quadriceps EQUIPMENT: Leg Press Machine PREPARATION: Sit in machine and adjust levers as necessary. EXECUTION: Inhale to prepare for exercise and slowly bring knees toward your chest by lowering the weight platform. Return the platform to the start position by fully extending your legs on exhalation and repeat as many repetitions as required. POSTURAL CUES: Do not lock knees in extension. Leg Exercise 4: Front/Side Lunges
MAIN MUSCLE WORKED: Quadriceps, Gluteus Maximus EQUIPMENT: Body weight or add weight in form of dumbbells or barbell PREPARATION: Stand upright with feet parallel under the hip. EXECUTION: Inhale to prepare for exercise and step forward with one foot and bend both legs so that back knee just above ground and front knee at a right angle without knee gong over toe on exhalation. Return to starting position and repeat on other leg, alternating for as many repetitions as required. POSTURAL CUES: Keep weight centered. Leg Exercise 5: Cable Hip Abductions
MAIN MUSCLE WORKED: Abductors, Quadriceps EQUIPMENT: Cables PREPARATION: Stand sideways to cables with feet parallel under the hips and cuff tied around ankle of outer leg. EXECUTION: Inhale to prepare for exercise and lift cuffed leg away from machine, lengthening the cable on exhalation. Return to starting position and repeat as many repetitions as required. POSTURAL CUES: Keep body stable and bend supporting leg. Leg Exercise 6: Cable Front Kicks MAIN MUSCLE WORKED: Quadriceps EQUIPMENT: Cables PREPARATION: Stand upright with one foot in cuff attached to cable and body facing away from cables. EXECUTION: Inhale to prepare for exercise and lift the cuffed leg forward with knee slightly bent on exhalation. Return to starting position and repeat as many repetitions as required. Repeat repetitions on other leg by changing the cuff to the other leg POSTURAL CUES: Keep body stable and bend supporting leg. Leg Exercise 7: Cable Kickbacks
MAIN MUSCLE WORKED: Hamstrings, Gluteus Maximus EQUIPMENT: Cables PREPARATION: Stand upright facing the cables with cuff around one leg. EXECUTION: Inhale to prepare for exercise and kick cuffed leg backwards on exhalation, squeezing the gluts. Return to starting position with feet together and repeat as many repetitions as required. Then repeat on other leg. POSTURAL CUES: Keep body stable and bend supporting leg. Leg Exercise 8: Lying/Standing Thigh Curls MAIN MUSCLE WORKED: Hamstrings EQUIPMENT: Lying leg curl PREPARATION: Set levers on machine and lie face down with heels under rollers. EXECUTION: Inhale to prepare for exercise and bring heels to body on exhalation. Return to starting position and repeat as many repetitions as required. POSTURAL CUES: Keep body on bench and do not swing or use momentum.
Leg Exercise 9: Stiff-Legged Deadlifts
MAIN MUSCLE WORKED: Hamstrings EQUIPMENT: Body weight or add weight in form of dumbbells or barbell PREPARATION: Stand upright with feet parallel under the hips. EXECUTION: Inhale to prepare for exercise and bend forward from hips on exhalation, keeping the back straight and trying to reach the ground in front of body. Return to starting position and repeat as many repetitions as required. POSTURAL CUES: Keep weight over heels and push bum back while keeping back straight. Keep knees soft and do not lock. Leg Exercise 10: Barbell/Dumbbell Toe Raises
MAIN MUSCLE WORKED: Gastrocnemius, Soleus, Tibialis Anterior
EQUIPMENT: Barbell (Dumbbells) PREPARATION: Stand erect with shoulders relaxed and head upright and place barbell over shoulders or cradle in front of chest, EXECUTION: Inhale to prepare for exercise and slowly raise the toes as high as possible which will shift weight onto the heels. Return to starting position on exhalation and repeat as many repetitions as required.
POSTURAL CUES: Work through full range of motion and do not sway body. Leg Exercise 11: Donkey Calf Raises
MAIN MUSCLE WORKED: Gastrocnemius, Soleus
EQUIPMENT: Donkey calf machine PREPARATION: Place toes and balls of feet on machine with arches and heels extending off the back of the platform. Bend over at hips with torso parallel to floor and straighten knees.
EXECUTION: Inhale to prepare for exercise and raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched on exhalation and repeat as many repetitions as required. POSTURAL CUES: Work through full range of motion and do not bend knees.
Leg Exercise 12: Standing Toe Raises
MAIN MUSCLE WORKED: Gastrocnemius, Soleus
EQUIPMENT: Calf machine PREPARATION: Stand erect with shoulders relaxed and head upright and balance in machine with toes hanging off the platform.
EXECUTION: Inhale to prepare for exercise and slowly raise the toes as high as possible. Return to starting position on exhalation and repeat as many repetitions as required. POSTURAL CUES: Work through full range of motion and do not bend knees. Leg Exercise 13: Standing One-Legged Toe Raises
MAIN MUSCLE WORKED: Gastrocnemius, Soleus, Tibialis Anterior EQUIPMENT: Body weight or add weight to weight belt
PREPARATION: Stand erect with shoulders relaxed and head upright and balance lightly against a wall. Stand on a step next to a wall and move forward until only the heels are on the platform and feet should be hanging off the platform. Lift one leg and keep suspended throughout exercise before changing legs. EXECUTION: Inhale to prepare for exercise and slowly raise the toes as high as possible. Return to starting position on exhalation and repeat as many repetitions as required. Repeat on other leg.
POSTURAL CUES: Work through full range of motion and do not sway body. Leg Exercise 14: Barbell/Dumbbell Seated Toe Raises
MAIN MUSCLE WORKED: Gastrocnemius, Soleus
EQUIPMENT: Barbell (Dumbbells) PREPARATION: Sit erect with shoulders relaxed and head upright with bar over knees or feet. EXECUTION: Inhale to prepare for exercise and lift toes toward body. Return to starting position on exhalation and repeat as many repetitions as required.
POSTURAL CUES: Work through full range of motion and do not sway body. Leg Exercise 15: Seated Calf Machine Toe Raises
MAIN MUSCLE WORKED: Gastrocnemius, Soleus
EQUIPMENT: Calf machine PREPARATION: Sit upright in calf machine with shoulders relaxed and head upright and balance in machine with toes hanging off the platform.
EXECUTION: Inhale to prepare for exercise and lift toes toward body. Return to starting position on exhalation and repeat as many repetitions as required. POSTURAL CUES: Work through full range of motion and do not sway body.
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