Leg Exercises

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Step-Ups - Leg Exercise

Saturday, April 26th, 2008

Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps, Calves, Glutes
Equipment: Barbell
Mechanics Type: Compound

Tips: Place a barbell on your shoulders like you would if you were doing Barbell Squats. Step up onto a flat bench with your left leg. Then step up with your right leg so you are now standing on the bench. Step down with [...]

Barbell Reverse Lunges: Leg Exercises

Saturday, April 26th, 2008

Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps, Calves, Glutes
Equipment: Barbell
Mechanics Type: Compound

Tips: Place a barbell on your upper back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your [...]

Stiff Leg Deadlift Leg Exercise

Saturday, April 26th, 2008

Primary Muscle: Hamstrings
Secondary Muscles: Lower back, glutes, shoulders, lower back, upper back
Equipment Needed: Barbell
Mechanics Type: Compound
Proper Exercise Technique:
Pick up a barbell off the ground using power from your legs (not your back). Space your feet slightly narrower than shoulder-width apart and hold the bar with an overhand grip just outside of your legs. Keeping a [...]

Front Squat Leg Exercise

Saturday, April 26th, 2008

Primary Muscle: Quads
Secondary Muscle: Glutes, Hamstrings, Calves, Back
Equipment Needed: Barbell, Squat Rack
Mechanics Types: Compound
Proper Technique:
Step into the squat rack and adjust the pins so that the bar will rest at about shoulder-height. Cross your arms in front of your body so that they are parallel to the ground and rest the bar across the front [...]

Dead Lift Leg Exercises

Thursday, April 24th, 2008

Primary Muscle: Quads
Secondary Muscle: Glutes, Lower Back, Back, Calves, Hamstrings
Equipment Needed: Barbell
Mechanics Type: Compound
Proper Exercise Technique: Think of a deadlift as a squat, only the bar is in your hands rather than on your back.

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The Stance: Approach the loaded barbell and assume a stance about as wide as your [...]

Barbell Squats Leg Exercise

Thursday, April 24th, 2008

Primary Muscle: Quads
Secondary Muscles: Hamstrings, Lower Back, Glutes
Equipment Needed: Squat Rack, Barbell
Mechanics Type: Compound
Proper Exercise Technique:
Step into the squat rack and adjust the pins so that you can easily un-rack the bar. You should also make sure that the safety catches are in place in case you reach failure and can’t lift the weight out [...]

Box Squat with Chains - Leg Exercise

Saturday, April 12th, 2008

Primary Muscle: Quads
Secondary Muscles: Hamstrings, Lower Back, Glutes
Equipment Needed: Squat Rack, Barbell, Box
Mechanics Type: Compound
About: Accomodating resistance with the chains, this is a great box squat variation.

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Chains & Bands
By Louie Simmons of Westside Barbell
There are many keys to success, but two invaluable ones are accelerating strength training and accommodating resistance by [...]

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