Increase Your Lower Body Strength
Take on these painful, gainful exercises that are sure to turn your legs into
logs in due time.
HACK SQUATS: After setting the desired weight, station yourself inside
the machine, so your shoulders are flush underneath the pads and your feet are
in the middle of the platform. You feet should be at a shoulder length width.
Releasing the safety bar, slowly bend your knees, allowing the weight to push
your buttocks toward the platform. When your quadraceps are parallel to the
floor – or perhaps dip a little lower - immediately reverse the movement,
exploding the through an upward motion. Stop just before your knees are locked
as you squeeze your legs during the contraction. Try 3-4 sets of 10-12
repetitions.
LEG PRESSES: Lie down on the machine so that your feet are on the
platform. Make sure that your feet are parallel to each other and not pointed
inward or outward. Allow the weight to push your knees toward your torso. Stop
when your knees form a 90-degree angle. Reverse the movement as you push with
your legs, pushing your torso away from the platform. As your legs begin to
straighten out, stop just short of your knees being locked. Slowly let the
weight bring your buttocks down into the starting position. Try 3-4 sets of
10-12 reps.
LEG EXTENSIONS: Sitting on the bench, clasp your ankles underneath the
pads, gripping the side handles for balance. Slowly raise the pads, squeezing
your quads, and stop the motion when your knees are locked in front of you.
Squeeze your quads for a two-count before releasing the tension, allowing your
legs to drop to the starting position. Repeat the motion for 3 sets of 12-15 for
an incredible burn.
HAMSTRING CURLS: Set yourself face down on the hamstring machine,
sliding your heels underneath the pads. Grip on to the handles for balance.
Setting a manageable weight, slowly curl your legs upward, so your heels push
toward your buttocks. Your feet should be flexed during the movement. Curling
upward, the motion should stop when your legs and torso form an angle of roughly
45 degrees. Squeeze your hamstrings during the motion. Slowly release the weight
and return to the starting position, as your legs should straighten out. Repeat
this movement for 10-12 reps for 3–4 sets.
A leg workout requires optimum intensity, if your intentions are to increase
size and strength. Nothing in weight training will wear you out the way a
rigorous leg workout will so be sure to provide yourself with ample rest before
leg days. Also, legs should be done only once a week to insure time for the torn
muscle tissue to recuperate.
Disclaimer: The views and statements expressed on this web
site represent the opinions of the authors and should not be considered
scientific conclusions. Neither MuscleMaster.net, MuscleMaster.com, Inc. nor the
authors of this article assume any liability for the information contained
herein. Specific medical advice should be obtained from a licensed health care
practitioner. Consult your physician before you begin any nutrition, exercise,
or dietary supplement program. Article Copyright 2001, 2002 by MuscleMaster.com,
Inc. Reprinted with permission, all rights reserved.
MuscleMaster Recommended Muscle Builders
