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Areas worked: Squat make no mistake are the royalty of leg exercises. Squatting with an erect posture places stress directly on the front thigh muscles (quadriceps) and for you buns of steel fans the exercise tightens up those butt (gluteus maximus) muscles. This exercise can be done with shoulder width apart or with feet together (Having feet together places more stress on hamstrings and calves).Keith is demonstrating the starting position for leg squats.
Starting Position- With barbell across shoulders, balance weight on your trapezius muscles. When standing with feet shoulder width apart toes should be pointed at 45 degree angles. Flex stomach muscles. Stand straight while looking into a mirror directly in front of you. Your head should be back and erect throughout this exercise.
Keith is demonstrating the ending position for leg squats
Ending Position-
Slowly lower into squatting position by bending knees. Knees should be in direct line with your feet
Notes: By lowering your weight to parallel position you will put less stress on your knees. Squatting too low can put pressure on knees and eventually lead to knee injury. Keith is lifting fairly heavy and this is not necessary for toning and progressive strengthening.
Repetitions: Warm up set do 15-20 (light-weighted). Optimal repetitions 5-8 when increasing weights When working toward a fifth set, 5-6 and no more than 7 will suffice.
Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!
For best results maintain proper posture throughout your workout. This will be best for muscle isolation.
Keith is demonstrating the starting position of lunge.
Starting Position- The barbell is placed across the shoulders and resting on the trapezius. With feet in a comfortable position, shoulder length apart prepare to lunge forward..
Keith is demonstrating the ending position for a lunge.
Ending Position- With one leg straight, step forward with opposite leg, bending at the knee as you lower yourself as far as possible. As in the squat, keep your torso from leaning forward and look straight ahead into the mirror. Return to starting position. Go to alternate side and repeat.
Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!
For best results maintain proper posture throughout your workout. This will be best for muscle isolation.
Repetition: 15-20 Repetition on first set lightly weighted. Follow with declining repetitions as weight is added based on how strong you feel. Work toward 5 sets (optimal).
Gypsy is demonstrating the starting position for machine leg press.
Starting Position- Adjust seat to comfort for back. Legs are extended with soft knees (if knees are locked, there will be less resistance maintained on quadriceps). Place feet on the pads with toes pointed in ballet (toes turned out) to emphasize inner thigh muscle (vastus medialis). Relax upper body, release side handles and grab hold of hand rails for maintaining posture.
Gypsy is demonstrating the ending position for machine leg press.
Ending Position- Bending your knees while bringing them toward your chest (knees should be bent at approximately 90 degrees. Feel the resistance in quads. Then return to starting position.
Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!
For best results maintain proper posture throughout your workout. This will be best for muscle isolation.
Note: Avoid locking your knees when legs are in extended position. You may also turn toes inward toward each other, putting more resistance on the muscles of outer thigh (vastus lateralis) or with feet together you can work the central upper muscle of upper leg (rectus femoris).
Leg presses are another way to do squats, when squats can't be done effectively (lack of spotter or when back is tired and sore). Repetitions: 15-20 with light weights. 5-8 and no less than 6 as you increase weight. If you have trouble increasing in weight do not worry. At a light weight you will still get plenty of muscle contraction and toning.
Areas worked- Quadriceps
Starting Position- In the seated position, place your feet under roller pad. The back of your knees should be against the front of the seat. Adjust the back of the seat so it touches your lower back.
Gypsy is demonstrating ending position of the quadricep extension exercise.
Ending Position- Raise feet until both legs are straight. Hold in straight position for a second or two, then without allowing legs to rest, move back to starting position. Maintain resistance throughout exercise.
Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!
For best results maintain proper posture throughout your workout. This will be best for muscle isolation.
Notes: Pause when full extension is reached and keep upper body relaxed.
If you have knee problems, work this machine with little or no weight at all.
Repetition: 15-20 with light weights. Decreasing as weights get heavier 5-8 and no less than 6. Again for those who want to work light weights throughout-Go Ahead. You will still tone and strengthen muscles.
Gypsy is demonstrating starting position for doing a hamstring curl.
Starting position- Lie face down, but with a raised chest (this puts a little more intensity on the quads and gluteus and hands on pad for support, place the backs of your ankles under roller pad and kneecaps just off end of bench. This can be done face down with no lift of upper torso and hands can hold the grips loosely.
Gypsy is demonstrating ending position for hamstring curl.
Ending position- Curl legs upward and try to touch buttocks with roller pad. Pause and squeeze then return to starting position and without taking tension off hamstring.repeat movement.
Calf (Gastrocnemius) Raises
Areas worked: Main calf muscles. Calf muscles (Gastrocnemius) and the front muscles of the lower leg (tibialis anterior) are the muscles that help raise us up on our toes and turn your foot back and forth. It is as important to strengthen these muscles as well as the larger upper leg muscles. In the next few paragraphs Keith and Gypsy will be demonstrating various ways to work these muscles..
Starting Position: Sit on seat of machine. Place upper thighs under leg pad just above (not on)knees. This exercise can be done with toes straight ahead (putting emphasis on mid-calf, toes outward (putting emphasis on inner calf or toes inward (putting emphasis on outer calf). Raise up on toes and release safety stop.
Keith is demonstrating ending position for seated calf raises.
Ending Position: Lower heels to lowest point possible. This is a very intense stretch on the soleus as well as achilles so make sure it is comfortable and not over-streched. Raise back up on toes as high as possible and hold momentarily then return to starting position without resting continue exercise. Inhale up-exhale down.
This form will hold true for all seated calf raises.whatever the toe position you choose to maintain. The following variations (toes inward and outward) of seated calf raises are demonstrated by Keith.
Starting Position: Place shoulders under bars of standing calf raise machine. You may stand erect or as is my own preference (less stress on my back than in a locked knee position) with a bent knee. Keep back straight, and head up and keep hips from moving forward or backward.
Gypsy is demonstrating the ending position for standing calf raises.
Ending Position: Raise up on toes as high as possible. Hold position for a second or two then return to starting position.
Starting Position: Place a slightly elevated object on floor a few inches away from an approximately waist high object. Place balls of feet on elevated object. Bend forward and support upper body. Keep legs straight. Have your training partner sit on lower back with bulk of weight on your hips. Lower heels to lowest possible point. Again as before do not over-stretched achilles and soleus.
Gypsy and Keith are demonstrating ending position of donkey calf raises.
Ending Position: Raise up on toes as high as possible. Hold position for a few seconds then return to starting position and continue exercise smoothly until you have done all your repetitions. Remember: When breathing, inhale at start of exercise and exhale at end of exercise. Always Breathe!!
For best results maintain proper posture throughout your workout. This will be best for muscle isolation.
Repetitions: 10-15 reps will be optimal.
A good rule of thumb when considering going up in weights: If you can do 10 reps and the 10th repetition is as easy as the first repetition you may want to go up in your weights. You will still get good muscle definition without going up in weights. However if your goal is strength you will want to lift heavier until you reach your maximum capability.
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