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Exercises:Leg Extension- Targets: Quads

 

Start: Adjust the seat for your body frame, then sit squarely in the machine. Hook your feet under the pads. Keep your heads straight, and grasp the handles for stability.

 

Execution: With your toes pointed upward, extend your legs as high as you can while remaining seated flat on the machine. Squeeze your quads hard at the top, then slowly lower the weight until just short of the weight stack touching.

 

Smith Machine Squat -Targets: Quad, hamstrings and glutes

 

Start: Stand inside a Smith machine and rest the bar across your upper back with your feet wider than shoulder-width apart, knees slightly bent and your toes turned out slightly.

 

Execution: Keeping your head neutral, abs tight and torso erect, bend your knees and hips to slowly lower your body, as if you were going to sit in a chair. Pause when your knees form 90-degree angles or your thighs are slightly below parallel, then forcefully drive through your heels extending your hips and knees to return to the standing position.

 

Leg Curl - Targets: Hamstrings

 

Start: Lie facedown on a leg curl machine, hooking your heels under the lever. Your legs should be extended, knees just off the end of the bench and slightly bent.

 

Execution: Keeping your body flat on the bench, curl your feet up as high as possible by fully contracting your hamstring. Hold for a brief count, then release and slowly lower the weight back to the start. Repeat for reps.

Building Strong And Muscular Legs

Leg day is the easiest session to skip in the gym. Leg training is tough -- no doubt about it -- and it can be tempting to forget your leg workouts in favor of easier training sessions or missing the gym altogether. Many guys prefer to focus on the showier muscles -- arms, abs, shoulders and chest -- but leg training has many benefits that go beyond aesthetics.

 

Hey There, Chicken Legs! No matter how big your upper body is, having small legs will make your physique look odd at the least, if not ridiculous. In physique contests, judges don't look at muscle mass in one area -- they look at your whole package. This includes proportion and symmetry criteria, so if your legs are lacking, you won't get far in the physique competition game. Even if you're not looking to compete, small legs don't look good when you're at the beach or strutting your stuff in speedos at the pool. Follow our leg workout routine for bigger, stronger power wheels.