Getting Stronger is a Must – Part 4

Sorry it has been awhile since my last post. I have been doing a lot of free online customized fitness programs for people all around the world and it has been a blast. So I have not had the time to get to the Leg Muscle Section until now. So, lets jump right into legs (pardon the pun).

As I did with the Abdominal Area and the Front Section, I will give you my recommended foundation exercises. After that I will make a list of additional exercises for you to choose from.

The Leg Muscle Group consists of : 1. Quadriceps (Quads) 2. Gluteal Muscle Group (better known as the Butt Muscles) 3. Hamstring 4. Calves

You will notice later that most of the exercises dealing with the Leg Section is the same for the different muscle groups. There are only a few isolation exercises for the legs, except for the Calves.

The first group we will cover is actually a combo. We will be looking at the Quadriceps and The Butt Muscles together. The fact is that when your working out your Quads, your also working out your Butt. Each Group only has one isolation exercise.

The Quadricep is made up of 4 muscles that work in concert as one. The Quads are crucial for walking, running and standing. It is the set of muscles that give power to the legs. With that being said, it is the most attention grabbing muscle in the body, outside of the abs.

Next we will look at the Gluteal Muscles Group or the Butt Muscles. This group is made up of 3 muscles that work in concert as one. The Butte Muscles are one of the strongest muscles in the in the human body. It handles the pushing and pulling of the leg. It is always working with either the Quad or the Hamstring when the leg is moving.

Lets look at Quads / Butte Muscle Exercises. The 5 basic exercises I recommend are:

1. Leg Press – Combination

1. Position yourself on the leg press machine comfortably.
2. Put your feet up and hands on the grips at the side.
3. While keeping your back pressed against the support and head straight, lower the weight until there is a ninety degree angle.
4. Then raise the weight with your heels.
5. Repeat 4 sets of 25 reps

2. Dumbbell or Barbell Squats – Combination

1. Stand with feet hip- or shoulder-width apart.
2. With barbell on the rack (at shoulder height) approach it with the back of your shoulders having the weight. While keeping your back and head straight, lift the weight off the rack. With Dumbbells hold medium to heavy dumbbells in each hand just outside the thighs or with arms bent above the    shoulders.
3. Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles OR before you lose the natural arch of your back.
4. Contract the glutes and legs while stabilizing your body with a strong torso.
5. Slowly stand back up without locking the knees and repeat for 4 sets of 25 reps.

3. Leg Extensions – Isolation (Quads)

1. To perform the leg extension, sit comfortably on the leg extension machine.
2. Keeping your back and head straight, raise the weight until it is straight (as shown).
3. Then proceed to lower the weight while holding onto the hand grips on the sides of the machine.
4. Repeat 4 set of 25 reps

4. Deadlifts – Combination

1. To begin the Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the barbell (with an alternate hand grip).
2. Now, raise the weight using your legs and back until you are completely erect keeping the weight as close as you can to your body.
3. Keep your head up. The movement is completed when you roll your shoulders back and stick your chest out.
4. Repeat for 4 sets of 20 reps

5. Butt Kickbacks – Isolation (Butt)

1. Kneel down with one leg behind your body slightly raised and bent in a 90 degree position.
2. Now raise the leg as high as you can and slowly lower it to the starting position.
3. Repeat 4 sets of 25 reps

Additional Quad / Butt Exercises

1. Walking Lunges – Combination
2. Jump Squats – Combination
3. Smith Split Squat – Combination
4. Reverse Lunges – Combination
5. Step Ups – Combination
6. Clean and Jerk – Combination
7. Lunges – Combination
8. Exercise Ball Squats – Combination
9. Front Squats – Combination
10. Cable Squats – Combination

Next the Hamstring Muscle, its main job is to allow the leg to flex (bend) and extend. It also play the antagonist to the Quadricep.

Lets look at the Hamstring. The 3 basic exercises I recommend are:

1. Leg Curl or Hamstring Curl – Isolation

1. Lie on the machine comfortably while hooking your legs underneath the pad.
2. Then raise the weight until comfortable, while holding on to the hand grips (as shown).
3. Repeat 4 sets of 25 reps

2. Walking Lunges – Combination

1. To begin a walking lunge stand upright with or without weights in your hands.
2. Now take a lunge forward while never letting your knee go ‘over’ your toe.
3. Once at the bottom of the lunge (not touching the floor), push off with the back foot and then approach the standing position.
4. Repeat with the other leg.
5. Make sure to breath out on the way up and breathe in on the actual lunge.
6. Repeat 4 sets of 25 reps

3. Good Mornings – Combination

1. While standing, place a barbell across the back of your shoulders as you would for squats.
2. Keeping your legs rigid, bend forward at the waist, with head up, until your upper body is parallel with the floor.
3. Reverse the movement to bring your upper body back up.
4. Repeat 4 sets of 20 reps

Additional Hamstring Exercises

1. Exercise Ball Hamstring Curls – Isolation
2. Straight Leg Deadlifts – Combination
3. Walking Lunges – Combination
4. Hack Squats – Combination
5. Lunges – Combination

Finally the Calf Muscle is made up of 2 muscles. The main functions of the calf muscle is to stabilize the body when its in motion and to raise the heel.

The 3 basic exercises I recommend are:

1. Seated Calf Raises – Isolation

1. Sit on the machine with your thighs underneath the pads with your toes on the bottom pad.
2. Lower your heels as low as you can and then raise them as high as you can.
3. Repeat 4 sets of 25 reps

2. Standing Calf Raises – Isolation

1. While standing (as shown)lower the weight until you feel your calves stretch.
2. Then push the weight back up feeling your calves flex at the top of the exercise.
3. Repeat 4 sets of 25 reps

3. Step Ups – Combination

1. Start by looking at a bench in front of you and begin by lifting your any leg and then step-up onto the bench.
2. You can either return to the starting position or lift the opposing leg up working your hip flexor.
3. Once down at the starting position use the other leg for the next repetition.
4. Repeat 4 sets of 25 reps

In the next section I will be covering the Back Muscle section. Until then keep moving forward and if you have any questions or need help with your workout just let me know and we will get you going where you want to be.