Strength Conditioning - Weight Training Chart
 
Legs
EXERCISE
MUSCLE GROUP
TYPE
FOCUS
EXECUTION
EQUIPMENT
          * Use Caution/Supervision
** Not Recommended
Back Squat Legs Free Weights
Closed Chain
Compound
Push
Works the leg muscles. * Similar to a normal squat, but bar may be placed across traps in varying positions. Barbell
Calf Raise Legs Free Weights
Open Chain
Isolated
Push
Focuses on the gastrocnemius soleus (calf muscles). Place your feet straight ahead. Place the barbell across your shoulders with your palms down and elbows flexed.
Flex both feet. Slowly return to first position.
Barbell
Front Squat Legs Free Weights
Closed Chain
Compound
Push
Similar to the Squat but it places emphasis on the quadriceps. With a barbell across your shoulders in front of your neck, slowly lower your weight down while squatting and raise yourself up again. Barbell
Glute Machine Legs Machine
Open Chain
Isolated
Push
Builds and shapes the Gluteals and hamstrings. Place limb in biomechanically correct position on machine as instructed, extend thigh as far back as possible. Machine
Hack Squat Legs Machine
Closed Chain
Compound
Push
Isolates the front thigh and quads. With a barbell across your shoulders, you squat downward and then lift yourself up. Machine
Half Squat Legs Free Weights
Closed Chain
Compound
Push
Used by beginners or people with back problems and works the legs. Similar to the Hack Squat, but you only squat half way down. Barbell
Knee Raise Legs Body Weight
Open Chain
Isolated
Pull
Tightens the lower abs. While standing at the Machine , lift your leg up with your knee bent and lower down again. Bench/Floor
Leg Curl Legs Machine
Open Chain
Isolated
Pull
Builds and shapes the hamstrings. Laying on a bench on your chest and with your legs under a bar with weigh attached, curl your legs at the knee's, then lower the weight. Machine
Leg Extension Legs Machine
Open Chain
Isolated
Push
Isolates and shapes the front thighs. Fully extend legs outward while squeezing your quadriceps and hold for a moment. Slowly lower your legs back to the start position. Machine
Leg Press Legs Machine
Open Chain
Compound
Push
A great thigh builder. Laying on a bench, use your feet to Push the weight away from your body, then slowly bring it back to you. Machine
Lunge Legs Free Weights
Closed Chain
Compound
Push
Isolates the front thigh. Move your feet apart with one in front of the other while holding a barbell over your shoulders. Bend your back leg's knee and lower yourself, then Push yourself back up. Barbell
Machine Lunges Legs Machine
Closed Chain
Compound
Push
Works the leg muscles. Similar to free weight lunges, you use a Machine for this one. Machine
Plie Squat Legs Body Weight
Closed Chain
Compound
Push
Developes the inner thighs, quadriceps, and the glutes. With feet wider than your shoulder width and toes out at a comfortable angle, bend your knees and lower your body. Keeping your knees in line with your toes Push back up. Dont lock your
knees and keep your abs and back straight and tight.
None
Seated Calf Raise Legs Machine
Open Chain
Isolated
Push
Develops the soleus. For inner and outer development point your toes out or in. While sitting, raise and lower your legs using the tip of your feet. Machine
Seated/Standing Calf Raise Legs Free Weights
Closed Chain
Isolated
Push
Works the leg muscles. Similar to the normal calf raise, you do this exercise starting while sitting and then stand up. Machine
Side Knee Raise Legs Body Weight
Open Chain
Isolated
Push
Works out the ab muscles. Similar to the Knee Raise, but you raise your knee to the side. Bench/Floor
Squats Legs Free Weights
Closed Chain
Compound
Push
Develop the thighs, glutes, adductors and hamstrings. * While standing with a barbell across your shoulders, lower yourself down in a squatting motion and raise yourself up again. Barbell
Standing Calf Raise Legs

Free Weights
Open Chain
Isolated
Push

Builds the calf. While standing on a ledge with just your toes on it, raise and lower yourself using the tip of your feet. Barbell
Standing Leg Curls Legs Machine
Open Chain
Isolated
Pull
Works on the leg muscles. Similar to leg curls, you use a Machine to do one leg at a time while you stand. Machine
Step-Ups With Barbell Legs Free Weights
Closed Chain
Compound
Push
Upper Thighs Place foot of first leg on bench. Stand on bench by extending the hip and knee of the first leg and place the foot of second leg on bench. Step down with second leg by flexing the hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Barbell/Step
Stiff Leg Dead Lift Legs Free Weights
Closed Chain
Compound
Pull
Hamstrings ** With knees bent, Lower bar to the top of the feet by bending hips. Keep waist straight, flexing only slightly at the bottom. Lift the bar by extending at hips until standing upright. Pull shoulders back at top of lift if rounded. Extend knees at top if desired. Barbell
Toe Press Legs Machine
Open Chain
Isolated
Push
Works the entire length of the calf and is performed of the leg press Machine . Similar to a leg press, you do this exercise using your toes. Machine
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