Legs
3 Major Muscle Groups: Hamstrings, Quadriceps & Calves
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All Exercises can be found by searching the name on:
www.google.com or www.bodybuilding.com
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Hamstrings
Exercises:
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Leg Curl Machine
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Dead-Lifts
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Lunges
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Squats
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Push-Downs on assisted pull-up machine
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Bridges/Butt Ups
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Kettlebell One-Leg Deadlift
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Quadriceps
Exercises:
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Leg Extension Machine
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Squats
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Lunges
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Leg Press
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Step-Ups (on bench/box)
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Box Jumps
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Burpees
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Bicycling
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Calves
Exercises:
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Seated or Standing Calf Raises
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Calf Press using Leg Press
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Theraband Exercises (Resistance)
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Seated Barbell Calf Raise
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Tips
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Important: You want to make sure to strengthen your entire legs (not just focusing on building quads & never hamstrings) - Prevents muscles from overcompensating!
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Goal is to push your muscles & feel a burn to gain muscle growth!
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DO NOT start training super heavy if you aren't used to lifting! Will likely end up hurting your muscles. Ease into increasing weight, even starting with simply body weight.