This is the single best leg exercise that you can do. Squats work the quads, glutes, hamstrings, and hips. It also works the upper and lower back, and abdominals as secondary muscles.
Use a rack such as a squat or power rack to hold the barbell. Place your feet shoulder width apart under the bar. Grasp the bar wider then shoulder width, duck your head under the bar and position it on your trapezius muscles behind your neck. Lift the bar from the rack and take a couple of steps back. Position your feet wider then shoulder width apart with your toes pointed forwards or just slightly out to the sides. Look forward.
Bend your legs and squat down with the bar across your upper back. Squat down until your upper thighs are below parallel with the floor. Arch your back and straighten out your legs until you are standing upright.
This movement works the quads, hamstrings, and glutes. The leg press allows you to work your legs hard without putting extra stress on your back.
Sit in the leg press machine with your back on the angled seat and your feet on the footplate about shoulder width apart with your toes pointed forward or just slightly out to the sides. Straighten your legs and release the bars at the sides of the machine. There is usually a handle on each side for you to hold on to and stabilize yourself.
Bend your legs and slowly lower the weight until your knees are at a 90-degree angle. Straighten your legs and lift the weight back up to the starting position.
This movement is great for working the quads, hamstrings, and glutes.
Doing lunges in a smith machine will make the exercise easier and allow you to handle more weight then you could doing lunges with a free weight barbell.
Step forward with one foot and space your feet about 20-25 inches apart. Keep your toes pointed forward and your front foot flat on the floor. Bend your legs until your knees are at 90-degree angles. Push up and return to the starting position. Repeat for the desired number of reps, then do the same with the other leg out front.
This movement isolates the quadriceps. This exercise is good for developing muscle detail between the individual segments of your quadriceps muscles.
Sit on the leg extension machine (adjust the seat according to your body). Hook your feet beneath the roller pads and grasp the handles at the sides of the machine for support.
Straighten your legs and lift the weight up. Pause at the top for a second or two to enhance the peak contraction in the quads, then lower the weight slowly to the starting position.
Lying Leg Curls
This movement isolates the hamstrings. This exercise is good for developing muscle detail in the backs of your legs.
Lie face down on the padded bench with your knees just over the edge of the bench. Hook your feet beneath the roller pads and grasp the handles at the sides of the machine for support.
Curl your legs and lift the weight up. Pause at the top for a second or two to enhance the peak contraction in the hamstrings, then lower the weight slowly to the starting position.
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On this digitally recorded 3 disc DVD set you’ll see over 170 muscle building exercises explained in detail. You’ll learn the best methods for developing each bodypart. Including special strength building exercises that will make your workouts more productive and maximize muscle stimulation.