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Leg Extension

Instructions: 

  • Adjust the leg extension machine so that the seat aligns with your knee joint and your lower legs rest against the padded bar. 
  • Sit upright with your back against the pad and grip the side handles for support. • Position your feet shoulder-width apart and keep them flexed. 
  • Extend your legs by straightening your knees, pushing the padded bar upward. • Pause at the top and squeeze your quadriceps. 
  • Lower the weight slowly back to the starting position, keeping tension in the muscles. • Repeat for the desired number of repetitions. 

Key Points & Tips: 

  • Do not lock out your knees at the top to avoid joint strain. 
  • Control the eccentric phase—avoid letting the weight drop too quickly. 
  • Keep your toes pointed slightly forward or adjust foot positioning to emphasize different areas of the quadriceps.
  • Maintain a firm grip on the handles for stability. 
  • Use a full range of motion to maximize muscle activation. 

Benefits: 

  • Isolates and strengthens the quadriceps. 
  • Enhances knee joint stability and extension strength. 
  • Improves quadriceps definition, particularly in the rectus femoris and vastus medialis. • Beneficial for rehabilitation and knee conditioning. 

Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Knee Extension (Quadriceps contraction) 
  • Joint Action: 

○ Knee: Extension 

Eccentric (Lowering): 

  • Muscle Action: Knee Flexion (Quadriceps lengthening) 
  • Joint Action: 

○ Knee: Flexion 

Form Focus: 

  • Keep your back firmly against the pad to prevent excessive movement. • Ensure your knees align with the machine’s pivot point for smooth motion. • Control the descent to prevent knee strain. 
  • Use moderate weight to maintain proper form and avoid excessive knee stress.

Exercise: Leg Extension 

Type: Isolation Exercise 

Primary Muscles Targeted: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius) 

Secondary Muscles Targeted: None (Pure Isolation Movement) 

Equipment: Leg Extension Machine 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Quadriceps 

● Synergists: None (Quadriceps perform the movement independently) ● Stabilizers: Core, Hip Flexors (for stability)

Leg Curl

Instructions (Lying Leg Curl Machine): 

  • Adjust the leg curl machine so the pad rests just above your ankles. 
  • Lie face down on the machine with your hips flat against the pad and grip the handles for support. 
  • Keep your legs fully extended to start, with your toes pointed slightly downward. • Curl your legs by bending your knees, bringing the pad toward your glutes. • Squeeze your hamstrings at the top of the movement. 
  • Lower the weight slowly back to the starting position, keeping tension in the muscles. • Repeat for the desired number of repetitions. 

Key Points & Tips: 

  • Avoid using momentum—control the movement throughout. 
  • Keep your hips pressed against the pad to prevent excessive lower back engagement. • Do not hyperextend your knees at the bottom; maintain slight tension. 
  • Engage your core for stability during the movement. 
  • Adjust foot positioning (toes in, out, or neutral) to emphasize different areas of the hamstrings. 

Benefits: 

  • Isolates and strengthens the hamstrings. 
  • Improves knee flexion strength and stability. 
  • Enhances posterior chain development and muscle balance. 
  • Reduces injury risk by improving hamstring engagement.

Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Knee Flexion (Hamstrings contraction) ● Joint Action: 

○ Knee: Flexion 

Eccentric (Lowering): 

  • Muscle Action: Knee Extension (Hamstrings lengthening) ● Joint Action: 

○ Knee: Extension 

Form Focus: 

  • Keep movements smooth and controlled to avoid jerking. • Maintain full range of motion without locking out the knees. • Use an appropriate weight that allows proper form without excessive strain. • Keep your upper body stable to focus tension on the hamstrings. 

Exercise: Leg Curl 

Type: Isolation Exercise 

Primary Muscles Targeted: Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus)

Secondary Muscles Targeted: None (Pure Isolation Movement) 

Equipment: Leg Curl Machine (Seated, Lying, or Standing) 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Hamstrings 
  • Synergists: None (Hamstrings perform the movement independently) ● Stabilizers: Core, Glutes (for stability) 

Squats (Barbell)

Instructions: 

  • Position a barbell on your upper traps or rear delts (depending on high-bar or low-bar squat). • Stand with feet shoulder-width apart, toes slightly pointed outward. 
  • Engage your core and keep your chest up while maintaining a neutral spine. • Lower yourself by bending at the hips and knees, keeping your weight on your heels. • Descend until your thighs are at least parallel to the ground (or lower if mobility allows). • Push through your heels to return to the starting position, keeping your chest upright. • Repeat for the desired number of repetitions, maintaining proper form. 

Key Points & Tips: 

  • Keep your knees aligned with your toes throughout the movement. 
  • Do not allow your knees to cave inward; engage your glutes for stability. • Maintain a controlled descent and avoid bouncing out of the bottom position. • Engage your core to protect your lower back. 
  • Adjust your stance (narrow, standard, or wide) to emphasize different muscle groups. 

Benefits: 

  • Builds lower body strength and size. 
  • Enhances functional movement patterns. 
  • Strengthens core stability and balance. 
  • Increases lower body power and athletic performance. 

Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Knee Extension (Quadriceps contraction), Hip Extension (Glutes and Hamstrings contraction) 
  • Joint Action: 

○ Knee: Extension 

○ Hip: Extension

Eccentric (Lowering): 

  • Muscle Action: Knee Flexion (Quadriceps lengthening), Hip Flexion (Glutes and Hamstrings lengthening) 
  • Joint Action: 

○ Knee: Flexion 

○ Hip: Flexion 

Form Focus: 

  • Keep a neutral spine to prevent lower back strain. 
  • Use a depth that allows full range of motion while maintaining proper form. • Avoid excessive forward lean to keep stress on the legs rather than the lower back. • Brace your core throughout the lift to maintain stability. 

Exercise: Squats (Barbell) 

Type: Compound Exercise 

Primary Muscles Targeted: Quadriceps, Gluteus Maximus Secondary Muscles Targeted: Hamstrings, Core, Lower Back, Calves Equipment: Barbell, Squat Rack 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Quadriceps
  • Synergists: Gluteus Maximus, Hamstrings 

● Stabilizers: Core, Lower Back, Calves

Lunges (Dumbbells or Barbell)

Instructions: 

  • Stand upright with feet hip-width apart, holding dumbbells at your sides or placing a barbell across your upper back.
  • Step forward with one leg, lowering your hips until your front thigh is parallel to the ground and your back knee is just above the floor. 
  • Keep your torso upright and ensure your front knee stays aligned with your toes. • Push through your front heel to return to the starting position. 
  • Repeat on the opposite leg, alternating or completing reps on one side before switching. 

Key Points & Tips: 

  • Keep your chest up and core engaged throughout the movement. 
  • Avoid letting your front knee extend past your toes. 
  • Maintain a controlled tempo to prevent instability. 
  • Adjust step length to target different muscles (longer stride for glutes, shorter stride for quads). 

Benefits: 

  • Strengthens lower body muscles for power and endurance. 
  • Enhances balance and coordination. 
  • Engages core for improved stability. 
  • Improves unilateral strength, addressing muscle imbalances. 

Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Knee Extension (Quadriceps contraction), Hip Extension (Glutes and Hamstrings contraction) 
  • Joint Action: 

○ Knee: Extension 

○ Hip: Extension 

Eccentric (Lowering): 

  • Muscle Action: Knee Flexion (Quadriceps lengthening), Hip Flexion (Glutes and Hamstrings lengthening) 
  • Joint Action: 

○ Knee: Flexion 

○ Hip: Flexion

Form Focus: 

  • Keep your movements controlled to prevent knee strain. 
  • Avoid excessive forward lean to keep the work on your legs rather than your lower back. • Ensure your back remains straight and your shoulders stay relaxed. • Use a mirror or coach to check alignment and technique. 

Exercise: Lunges (Dumbbells or Barbell) 

Type: Compound Exercise 

Primary Muscles Targeted: Quadriceps, Gluteus Maximus 

Secondary Muscles Targeted: Hamstrings, Calves, Core 

Equipment: Dumbbells or Barbell 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Quadriceps 
  • Synergists: Gluteus Maximus, Hamstrings 
  • Stabilizers: Core, Calves 

Stiff-Legged Deadlift (Barbell or Dumbbells)

Instructions: 

  • Stand with feet hip-width apart, holding a barbell or dumbbells in front of your thighs with a pronated grip (palms facing you). 
  • Keep a slight bend in your knees and maintain a neutral spine as you hinge at the hips. • Lower the weight down along your legs while keeping your back flat and chest up. • Lower until you feel a deep stretch in your hamstrings, typically when the bar reaches mid-shin or just above the floor. 
  • Engage your glutes and hamstrings to return to the starting position by driving your hips forward. 

Key Points & Tips:

  • Maintain a slight bend in your knees to avoid excessive strain on the lower back. • Keep the weight close to your body throughout the movement. • Avoid rounding your back—engage your core to stabilize your spine. • Focus on hip hinge movement rather than squatting. 
  • Control the descent to maximize hamstring activation. 

Benefits: 

  • Develops hamstring and glute strength for posterior chain power. • Improves flexibility and mobility in the hamstrings. 
  • Enhances core stability and posture. 
  • Helps prevent lower back injuries by reinforcing proper hip hinge mechanics. 

Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Hip Extension (Hamstrings and Glutes contraction) ● Joint Action: 

○ Hip: Extension 

Eccentric (Lowering): 

  • Muscle Action: Hip Flexion (Hamstrings and Glutes lengthening) ● Joint Action: 

○ Hip: Flexion 

Form Focus: 

  • Maintain a straight back with a neutral spine throughout the movement. • Hinge at the hips, not the lower back, to avoid unnecessary strain. • Engage the core to support the lower back. 
  • Keep your shoulders pulled back to avoid rounding forward.

Exercise: Stiff-Legged Deadlift (Barbell or Dumbbells) 

Type: Compound Exercise 

Primary Muscles Targeted: Hamstrings, Gluteus Maximus 

Secondary Muscles Targeted: Erector Spinae, Core 

Equipment: Barbell or Dumbbells 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Hamstrings 
  • Synergists: Gluteus Maximus, Erector Spinae 
  • Stabilizers: Core, Forearms (for grip strength) 

Leg Press

Instructions: 

  • Sit in the leg press machine with your back and head supported against the pad. • Place your feet shoulder-width apart on the platform, ensuring your heels stay in contact with it. 
  • Unrack the weight by pressing the platform up and releasing the safety handles. • Lower the platform in a controlled motion by bending your knees until they reach approximately a 90-degree angle. 
  • Press through your heels to extend your legs and return to the starting position without locking your knees. 

Key Points & Tips: 

  • Keep your lower back flat against the pad to avoid strain. 
  • Avoid locking out your knees at the top to prevent joint stress. 
  • Keep your feet flat on the platform and push through your heels for maximum engagement. • Adjust your foot placement to emphasize different muscles (higher for glutes/hamstrings, lower for quadriceps). 
  • Control the descent to avoid excessive knee stress. 

Benefits: 

  • Builds overall leg strength with a focus on quadriceps development. 
  • Provides a safer alternative to squats for those with lower back issues.
  • Allows for heavier loading with reduced spinal compression. 
  • Enhances lower body endurance and hypertrophy. 

Muscle Action & Joint Action: 

Concentric (Pressing Up): 

  • Muscle Action: Knee Extension (Quadriceps contraction), Hip Extension (Gluteus Maximus and Hamstrings contraction) 
  • Joint Action: 

○ Knee: Extension 

○ Hip: Extension 

Eccentric (Lowering Down): 

  • Muscle Action: Knee Flexion (Quadriceps lengthening), Hip Flexion (Gluteus Maximus and Hamstrings lengthening) 
  • Joint Action: 

○ Knee: Flexion 

○ Hip: Flexion 

Form Focus: 

  • Keep your knees aligned with your toes throughout the movement. 
  • Maintain full foot contact with the platform—avoid pushing with your toes only. • Engage your core to stabilize your spine. 
  • Use a controlled motion rather than bouncing at the bottom.

Adjusting your foot placement on the leg press platform can shift muscle activation, allowing you to emphasize different parts of the legs. Here’s how each variation affects muscle recruitment: 

  1. High Foot Placement (Emphasizes Glutes & Hamstrings) 
  • Muscles Targeted: Gluteus Maximus, Hamstrings (secondary: Quadriceps) ● Effect:

○ Shifting your feet higher on the platform increases hip flexion and reduces knee flexion. 

○ This variation places greater emphasis on the glutes and hamstrings while reducing quadriceps activation. 

  • Best For: 

○ Glute and hamstring development 

○ Reducing stress on the knees 

  1. Low Foot Placement (Emphasizes Quadriceps) 
  • Muscles Targeted: Quadriceps (secondary: Glutes, Hamstrings) 
  • Effect: 

○ A lower foot placement increases knee flexion and reduces hip involvement. ○ This variation places greater stress on the quadriceps. 

  • Best For: 

○ Quadriceps hypertrophy 

○ Strengthening the knee joint 

  1. Wide Foot Stance (Emphasizes Inner Thighs & Glutes) 
  • Muscles Targeted: Adductors (Inner Thighs), Glutes, Hamstrings (secondary: Quadriceps) 
  • Effect: 

○ A wider stance recruits the inner thigh muscles (adductors) more significantly. ○ Also engages the glutes more due to increased hip abduction. 

  • Best For: 

○ Inner thigh development 

○ Improved glute activation 

○ Enhancing lateral stability 

  1. Close Foot Stance (Emphasizes Outer Quadriceps/Vastus Lateralis) 
  • Muscles Targeted: Vastus Lateralis (Outer Quad), Quadriceps (secondary: Glutes, Hamstrings) 
  • Effect: 

○ A closer stance increases the workload on the vastus lateralis, helping develop outer quad sweep. 

○ Also requires greater knee stability and control. 

  • Best For:

○ Targeting the outer quads for a wider leg appearance 

○ Strengthening knee stabilizers 

Choosing the Right Foot Placement for Your Goals: 

  • Balanced Development: Standard shoulder-width stance 
  • Glute & Hamstring Focus: High foot placement 
  • Quadriceps Focus: Low foot placement 
  • Inner Thigh & Glute Focus: Wide stance 
  • Outer Quad Focus: Close stance 

Using a variety of these foot placements in your training can help develop well-rounded leg muscles while reducing overuse injuries.

Exercise: Leg Press 

Type: Compound Exercise

Primary Muscles Targeted: Quadriceps 

Secondary Muscles Targeted: Gluteus Maximus, Hamstrings, Calves 

Equipment: Leg Press Machine 

Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Quadriceps 
  • Synergists: Gluteus Maximus, Hamstrings 
  • Stabilizers: Core, Calves 

Standing Calf Raise

Instructions: 

  • Stand upright with the balls of your feet on a raised surface (calf raise machine, step, or floor), with heels hanging slightly off the edge.
  • If using weights, hold dumbbells at your sides or position a barbell across your upper back. 
  • Engage your core and keep your legs straight (or slightly bent) to focus on the calves. ● Push through the balls of your feet, raising your heels as high as possible while contracting your calves. 
  • Pause briefly at the top for maximum contraction. 
  • Slowly lower your heels back down to the starting position, allowing a deep stretch in the calves. 
  • Repeat for the desired number of repetitions. 

Key Points & Tips: 

  • Perform the movement with a full range of motion, avoiding partial reps. ● Avoid bouncing at the bottom; maintain controlled movements. 
  • Keep your knees slightly bent to reduce strain on the joints. 
  • Use a slow tempo on the eccentric (lowering) phase to maximize muscle engagement. ● To target different areas, adjust foot positioning: 

○ Toes pointed inward → Targets outer calves 

○ Toes pointed outward → Targets inner calves 

Benefits: 

  • Builds size and strength in the gastrocnemius muscle. 
  • Enhances ankle stability and balance. 
  • Improves athletic performance in running and jumping. 
  • Supports overall lower body strength and endurance. 

Muscle Action & Joint Action: 

Concentric (Lifting): 

  • Muscle Action: Plantarflexion (Calf contraction) 
  • Joint Action: Ankle: Plantarflexion 

Eccentric (Lowering): 

  • Muscle Action: Dorsiflexion (Calf lengthening) 
  • Joint Action: Ankle: Dorsiflexion

Form Focus: 

  • Ensure full extension at the top for optimal contraction. 
  • Maintain a neutral spine and avoid leaning forward or backward. 
  • Control the descent to maximize tension on the muscles.

Exercise: Standing Calf Raise 

Type: Isolation Exercise 

Primary Muscles Targeted: Gastrocnemius (Calves) 

Secondary Muscles Targeted: Soleus, Tibialis Anterior (stabilization) 

Equipment: Bodyweight, Smith Machine, Dumbbells, or Calf Raise Machine Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Gastrocnemius 
  • Synergist: Soleus 

● Stabilizers: Tibialis Anterior, Core

Seated Calf Raise

Instructions:

  • Place your right knee and right hand on a flat bench for support, keeping your back straight and parallel to the ground.
  • Hold a dumbbell in your left hand with your arm fully extended toward the floor.
  • Engage your core and pull the dumbbell upward toward your torso, bending your elbow and keeping it close to your body.
  • Squeeze your shoulder blade at the top of the movement.
  • Slowly lower the dumbbell back to the starting position with control.
  • Complete the desired number of repetitions, then switch sides.

Key Points & Tips:

  • Keep your back straight and avoid twisting your torso during the movement.
  • Focus on pulling the dumbbell with your back muscles, not just your arm.
  • Exhale as you pull the dumbbell upward, and inhale as you lower it.
  • Avoid letting your shoulder droop at the bottom of the movement; keep it stable.

Benefits:

  • Builds strength and size in the lats for a wider, more defined back.
  • Enhances posture by strengthening the upper and mid-back muscles.
  • Improves unilateral strength, helping to correct muscle imbalances.
  • Engages the core for stability and balance.

Muscle Action & Joint Action:

Concentric (Pulling Up):

  • Muscle Action: Shoulder Extension (Latissimus Dorsi contraction), Elbow Flexion (Biceps contraction)
  • Joint Action:
    • Shoulder: Extension
    • Elbow: Flexion

Eccentric (Lowering Down):

  • Muscle Action: Shoulder Flexion (Latissimus Dorsi lengthening), Elbow Extension (Biceps lengthening)
  • Joint Action:
    • Shoulder: Flexion
    • Elbow: Extension

Form Focus:

  • Keep your back flat and avoid arching or rounding your spine.
  • Drive the motion with your back muscles rather than relying on your arm.
  • Maintain a steady tempo throughout, emphasizing control over speed.
  • Keep your neck neutral, aligning your head with your spine for proper posture.

Exercise: Seated Calf Raise 

Type: Isolation Exercise 

Primary Muscles Targeted: Soleus 

Secondary Muscles Targeted: Gastrocnemius, Tibialis Anterior (stabilization) Equipment: Seated Calf Raise Machine, Barbell, Dumbbells, or Weight Plates Level: Beginner to Advanced 

Muscle Roles: 

  • Prime Mover: Soleus 
  • Synergist: Gastrocnemius 

● Stabilizers: Tibialis Anterior, Core