Mar 10, 2012 2:23 PM GMT
I'm trying to work on my legs - any suggestions for serious definition? Any thoughts on single leg exercises?
kingmo saidAgree w KarateKid's advice for an awesome free-weight workout.
If you're not yet at that level to do free weights (i.e. the bar with plates you put on the ends), then you need to search out machines that do the same thing.
- you're holding a bar across your shoulders and you squat down til your knees bend to about 90* angle (thighs horizontal), then you stand up straight again.
- try not to lock out your knees but keep it a smooth motion up and down and up and down.
- great for your quads (thighs) and your glutes (butt) but also activates calves and hamstrings.
- a great all-around leg exercise, involving balance, strength, and motion
- best to be careful, because if you don't do this correctly you can injure yourself. better to start with low weights and gradually build up strength over time.
- you're seated with bent knees at 90* angle
- you unbend your knees to lift your foot to straighten your leg
- these target your quads and all the little muscles in your thighs.
- if you do high intensity reps, at a low/medium weight, you'll get the cutting definition you're looking for.
- there are different machines for this - either standing up, lying on your stomach, or kneeling, usually with a cabled connection to weight plates
- they all do the same thing, you have to bend your leg from a straight position to a 90* angle
- targets the backs of your legs, to balance all the other work you've been doing with your squats and extensions
- again, less is more. do low/medium weight at higher reps to achieve the strength and definition you're after.
- works the upper glute and your lower back
- this is just great to top off the whole package, add strength and flexibility to your posture.
- careful with the weights though, if you haven't done this.
- just like barbell squats, you can do damage if you don't do this right and its better to gain strength and flexibility slowly, by starting with low weight and gradually increasing over a period of weeks/months.
Scotticus said[Clicked on the thread, assuming this was going to be a pics thread...]