Leg Exercises

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Leg Curl

1. Lying face down on a leg curl machine, hook your heels under the leg curl pad and grab hold of the handles.
2. In unison, curl your legs upwards until you cannot go any further. Hold for a second and slowly extend your legs back out. Do not bounce the weight at the bottom.

Stiff Leg Deadlift

The stiff leg dead lift is an excellent hamstring builder if done properly. Concentrate on form and you'll be well rewarded with well developed hamstrings.
1. You can either perform this exercise on a bench or block. Standing on a bench, grab a light barbell and hold in the arms down position. Keep your back straight and head level.
2. Keep your knees slightly bent and buttocks out.
3. Slowly bend at the waist while lowering the bar past your knees.
4. You should feel a slight stretch in your hamstrings and glutes.
5. Slowly raise the bar upwards back to the starting position. Remember to squeeze your buttocks and hamstrings on the way up.
6. Always keep your back straight and keep the weight moderate on this exercise.
7. Keep the movement fluent, slow, and controlled.

Calf Raise

The standing calf raise is a fantastic exercise for building large, diamond shaped calves.

1. Standing upright, place your toes on the apparatus platform. Ensure that you are on the balls of your feet at the edge of the apparatus platform.
2. Slowly drop your heels as far as they can go.
3. Place your hands on the shoulder pads.
4. Rise up as high as possible on the balls of your toes without excessive knee bending.
5. Slowly lower your heels as far as possible. Do not bounce at the bottom of the movement.

Remember to keep the movement fluent, slow, and controlled.

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