Before you start check out our Training Tips and work out properly.
Leg Extensions
This is one of the most worthwhile machine exercises. Keep your butt on the seat, this machine usually comes equipped with seat belts, and fully extend your leg. Hold in a locked position before slowly lowering the weight. Controlling the weight during the negative portion of the rep is especially important during this movement to get the biggest burn possible. If you do them last, perform them as a burn out exercise to squeeze every last drop of energy from your legs after a hard workout. Your quads will love you the next couple of days. This exercise is great for definition.
Sissy squat
Unfortunately not many people do these and that is their loss. They are fantastic for quad development. To get the most from them, use strict form, high reps and minimal rest with no more than 1 minute rest between sets. Keep your feet and knees close together throughout the entire movement. Hold on to a bar for support. Hold on only for balance and not to help you cheat. While keeping your body straight, leaning back at a 30-70-degree angle, lower your body over your feet and come back up to near lock out. Go for as many reps as possible. Don't stop when the quads start burning. Really feel them pump.re
Lunges
The Lunge is a favorite exercise of mine. It takes coordination, cardiovascular endurance, and strength to fight off the pain. Hold two dumbbells at your side or stand with a barbell on the upper back of the shoulders. Use a wide grip and place the feet about 5" to 7" inches apart. Step forward with one leg using a very long stride. As your front foot lands, lower your body. Keep the back vertical and slightly arched. Hold the trunk vertical as you lower it straight down. The forward leg should bear most of the weight and the knee should be at a 90-degree angle. The rear leg should remain straight but relaxed and really feeling the stretch. In the extended position the rear knee should slightly touch the floor. After reaching the extended position, you should feel tension in the front leg, hip, and lower back, and a strong stretch in the hip flexors. Return to the standing starting position. Repeat by working the same leg again or by switching to the other leg. Execute the exercise slowly using a full range of motion. You must breathe correctly. You either love this exercise or you will hate it. If you have not done lunges start off with one set and slowly work yourself up to 3-4 sets of 10-15 reps.
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