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Leg Exercises

Perform 3 sets of all exercises following these general guidelines:

• Set 1 - Warm-up: 10 - 15 reps using light weight
• Set 2 - Getting harder: 8 - 10 reps using moderately heavy weight
• Set 3 - Heavy: 5 - 8 reps of a challenging weight. Do not perform to failure.
• If your form fails during your first two sets, use a lighter weight
• The last rep of your last set should be difficult
• Rest approximately 1 - 2 minutes between sets

Quadriceps

Leg Extensions

• Sit on a leg extension machine
• Position foot pad on the top of both feet, at the ankle joint
• Start exercise with your knees flexed at a 90 degree angle
• Extend and straighten your legs (do not lock out your knees - this keeps the muscles under tension and will help development)
• Pause for a count of 3
• Lower legs to starting position

Note: Pointing your toes slightly toward each other works the inner Quads pointing your toes slightly outward works the outer Quads.

Lunge (or Walking Lunge)

• Stand upright with your feet shoulder width apart
• Hold a dumbbell of a comfortable weight in each hand
• Using a long stride, step forward with your right leg
• Keeping your upper body straight, drop your back (left) knee towards the floor (but don't touch the floor) by bending both knees
• Hold the tension in the front of your leg, then raise your body straight up
• Return to starting position
• Repeat

Smith Machine* Squat (alternate exercise for Leg Extensions)

• Stand under a Smith Machine with your feet shoulder width apart
• Point toes either straight ahead or slightly outward (never inward to avoid knee strain)
• Look straight ahead
• Weight should rest on your shoulders (not your neck)
• Grip barbell with hands slightly wider than your shoulders
• Plant feet firmly on the floor (don't raise your heels), inhale and move your butt back and downward - don't start by bending your knees
• Don't allow your knees to move forward
• When your thighs reach parallel, begin exhaling and return to starting position
• Repeat

*A Smith Machine is essentially a squat rack with built-in safeties and balances. It's ideal if you're working out alone, or new to training with freeweights.

Biceps Femoris (rear of leg - Hamstring region)

Lying Leg Curl

• Lie on your stomach on an angled Leg Curl bench with your legs straight out
• Knees should extend over the bench and be free of support
• Back of your upper ankle should rest on the underside of the rollers
• Inhale, hold your breath, and bring your ankles and the weight up as close as possible to your butt
• Keep your knees and the rest of your body as still as possible
• Contract your Hamstrings at the top of the movement pause for a slow 3 count and lower your feet back to the starting position
• Repeat

Calves

Standing Calf Raises (works Gastrocnemius - upper calf muscles)

• Stand with your knees locked
• Place and hold a properly weighted barbell across the back of your shoulders (if using a Smith Machine or squat rack), or place pads on shoulders if using a Calf Raise Machine
• Balls of your feet should be on the edge of a 4 inch high block
• Keep toes should be pointed forward
• Lower heels until you feel a good stretch in the calves
• Raise your heels as high as you can
• Keep your legs strait and your knees and hip locked
• Hold for a slow 3 count
• Repeat

Seated Calf Raises (works Soleus - deeper and lower calf muscles)

• Sit either on a bench with a heavy weight plate on your lap near your knees, or on a seated calf raise machine using desired weight
• Bend knees at a 90 degree angle
• Balls of your feet should be on the edge of a 4 inch high block
• Keep toes should be pointed forward
• Lower heels until you feel a good stretch in the calves
• Raise your heels as high as you can
• Hold for a slow count of 3
• Repeat

Beginners should consult with their physician prior to starting any exercise program. If you've never lifted weights, you may want to consult with a personal trainer for one on one instruction and to develop a personalized exercise program.

Contact Us with any questions you may have, or to schedule a consultation with either Dr. Adams or Lexi Cruse for help in developing specific plans to meet your needs.