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EXERCISE |
MUSCLE
GROUP |
TYPE |
FOCUS |
EXECUTION |
EQUIPMENT |
| 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 | 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 |
