The Legs muscles are the largest among all other body muscles , and it require intense exercises

The Legs muscles are the largest among all other body muscles , and it require intense exercises ,leg muscles are divided into three major muscles :

Hamstrings ,and those are the muscles which form the back of the thigh and which flex and extend the hip

 

 

 

 

Adductors, its located in the inner part of the thigh those are a small muscle and it forms the medial wall of the femoral triangle .

 

 

 

 

 

Quadriceps,This muscle is located in the front side of the thigh is made up of four sections and is the main mover when you extend knees.

 

 

 

 

 

Castrocnemius,The upper portion of the calf muscles,its the one that extend and gives a push-off to the feet during each step.

 

 

 

 

 

 

Soleus,This calf muscle works with and it lies underneath the Gastrocemius.

 

 

 

 

 

 

Tibialis anterior,The strip of muscle the shin and helps to flex the ankle to move toward knee.

 

 

 

 

Exercise 1

Barbell Squat x 4 Sets

1. Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.
2. Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
3. Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.
4. Repeat the same movement 12 times.

If you feel off balance while doing the exercise , use the Smith Machine

Exercise 2 :

Leg Press x 4 Sets

1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Caution: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
3. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
4. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
5. Repeat the movement 12 times.

Exercise 3 : 

Lying Leg Curls x 4 Sets

1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Caution:Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
2. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
3. As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
4. As you inhale, bring the legs back to the initial position.
5. Repeat the movement 12 times.

Exercise 4 :

Leg Extensions x 4 Sets

1. For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Caution: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.
2. Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
3. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit.
4. Repeat movement 12 times.

Exercise 5 :

Dumbbell Rear Range x 4 Sets

1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
2. Step backward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Caution: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. Keep the torso upright during the lunge; flexible hip flexors are important. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.
3. Push up and go back to the starting position as you exhale. Caution: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
4. repeat movement 12 times on each leg.

 

Exercise 6 :

Seated Cal Raise x 4 Sets

1. Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
2. Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.
3. Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
4. Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
5. Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.
6. Repeat movement 20 times each set ,last set until failure.

 

Exercise 7 :

Standing Calf Raise x 3 Sets

1. Adjust the padded lever of the calf raise machine to fit your height.
2. Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
3. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
4. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
5. Repeat movement 12 times.