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Ab Exercise Workouts
  Ab Exercises - more!
  Abdominal Exercise - 8 Minute Abs
  Abdominal Muscle Myths
  Lower Abs Exercise - Leg Raises
  Avoid Overtraining
  Back Muscle - Latissimus Dorsi
  Back Muscle & Lats Exercise
  Beach Body Abs
  Become Fitness Model -1
  Become Fitness Model -2
  Big Biceps Exercises
  Biceps Super Set Workout
  Build Bigger Arms
  Bodybuilding Tips - a few
  Bodybuiding FAQ
  Bodybuilding Myths
  Break the Training Plateau
  Build Muscle - Lose Body Fat
  Calf Muscle Workout Exercises
  Choose Bodybuilding Routines
  Forearm Exercises
  Lagging Chest Development
  Leg Muscle Squat Exercise
  Leg Muscle and Glutes Exercise
  Light Weight Lifting Vs Heavy
  Martial Arts Training
  Muscle Injury - How to Avoid
  Motivation - Staying Motivated
  Optimum Strength Training
  Other Chest Workout Exercises
  Over 40 Workout and Training
  Pete Sisco Bodybuilding Q & A
  Self Motivation for Workouts
  Set Personal Records
  Shoulder Workout Exercises
  Static and Isometric Training
  Static Contraction Training (SCT)
  Strong Range Partials
  Teen Bodybuilding
  Thigh Exercise & Workout
  Training With the Girl Friend
  Training for Muscle Definition
  Training Frequency and Rest
  Training Frequency and Rest -2
  Tricep Workout Training
  Weight Lifting and Manual Labour

Womens Bodybuilding

Arm Workout For Woman
  Woman Chest Muscle Exercise
  Women Delt Workout - Shoulders
  Women Forearm Exercise
  Women Leg Muscle Workout
  Women Triceps Exercises
  Women Bodybuilding

Abdominal Leg Pull In (Leg Tucks)
  Bent Knee Sit Ups (Ab Crunch)
  Hanging Leg Raises
  Hanging Leg Raise - Bent Knee
  Side Bends

Back Muscle - Latissimus Dorsi
  Barbell Shrugs
  Behind the Neck Chin Up
  Bent Over Barbell Row Exercise
  Bent Over Dumbbell Row
  Deadlift Execise Technique
  Dumbbell Shrug Exercise
  GoodMornings Exercise
  Hyperextensions
  Lat Pulldowns
  Lat Pull Downs - Behind Neck
  Lat Pulldown - Narrow Grip
  Machine Shrug Exercise
  One Arm Dumbbell Row
  Seated Cable Rows
  T-Bar Row Exercise
  Wide Grip Chin Up Exercise

Arm Muscle Anatomy
  Arm Muscle Pain & Injury
  Alternate Dumbbell Curl
  Barbell Curls
  Bicep Exercise & Workout - Barbell
  Bicep Exercise & Workout - Dumbbell
  Cable Curl Exercise
  Cable Curls - One Arm
  Dumbbell Curl Exercise
  Dumbbell Curl - Preacher Bench
  Dumbbell Curls - Seated
  E-Z Bar Curl
  Hammer Curl Exercise
  Incline Dumbbell Curl
  Preacher Curls
  Reverse Barbell Curl

Barbell Bench Press
  Cable Crossovers - High Pulley
  Cable Crossovers - Low Pulley
  Chest Muscle, Pectoral Muscle
  Chest Workout & Chest Exercises
   > Bench Press Exercise
   > Dumbbell Bench Press
   > Incline Bench, Decline Bench
   > Dips, Dumbbell Flyes, Crossover
  Dumbbell Flies
  Dumbbell Flies - Incline Bench
  Dumbbell Press
  Dumbbell Press - Incline Bench
  Dumbbell Pullovers
  Hammer Strength Decline Press
  Hammer Strength Machine Presses
  Incline Bench Press
  Machine Presses - Flat Bench
  Machine Presses - Incline Bench
  Parallel Bar Dips
  Peck Deck Flies
  Pushup Exercise

Forearm Exercises

Barbell Wrist Curl
  Barbell Wrist Curl - Behind the Back
  Dumbbell Wrist Curl
  Forearm Exercise & Workout
  Reverse Wrist Curl
  Reverse Wrist Curl - Dumbbell

Leg Muscle Exercises

Calf Raises - Leg Press Machine
  Calf Raises - Hack Squat Machine
  Front Squat Exercise
  Hack Squats
  Leg Extension Exercise
  Leg Muscle Anatomy
  Leg Muscle Exercise - Squats
  Leg Muscle Pain & Cramp
  Leg Press Exercise
  Lunges Exercise
  Lying Leg Curls
  Seated Calf Raises
  Squats
  Standing Calf Raises
  Standing Leg Curls
  Stiff Leg Deadlift

Shoulder Exercises

Arnold Press 
  Barbell Clean and Press
  Bent Over Dumbbell Raise
  Cable Lateral Raise Exercise
  Dumbbell Lateral Raise
  Front Dumbbell Raise
  Military Press
  Reverse Pec Deck Flye
  Seated Dumbbell Press
  Seated Bent Over Dumbbell Raise
  Shoulder Muscle Anatomy
  Shoulder Injury & Pain
  Shoulder Exercise - Presses
  Shoulder Exericse - Raises
  Standing Military Press
  Standing Dumbbell Press
  Upright Row - Barbell
  Upright Row - Dumbbell

Triceps Exercises

Close Grip Bench Press
  Dumbbell Kickback Exercise
  Dips Behind Back
  Lying Triceps Extension
  One Arm Dumbbell Triceps Extension
  One Arm Reverse Pushdown
  Reverse Triceps Cable Pushdown
  Two Arm Dumbbell Triceps Extension
  Triceps Extension Overhead
  Tricep Exercise & Workout
  Tricep Rope Pulldown
  Triceps Rope Overhead Extension
  Triceps Pushdown Exercise

 

Leg Muscle and Leg Muscle Anatomy

Quadriceps Muscle


More commonly referred to as the ‘quads,’ no workout is complete without at least some time spent on these large leg muscles.  The quadriceps are the muscles at the front of the thigh, which act as the extensors of the leg. The muscles involved include the rectus femoris, vastus intermedius, vastus medialis (inner thigh), and vastus lateralis (outer thigh).

The basic function of the quadriceps muscle is to extend and straighten the leg. The upper thigh muscles are the largest and most powerful muscles in the human body. With all things considered, your leg mass make up about 50% of your body mass - you just cannot afford to avoid leg training.

Vastus lateralis

The Vastus lateralis is the largest muscle of the Quadriceps. From wikipedia:

The Vastus lateralis (Vastus externus) is the largest part of the Quadriceps femoris. It arises by a broad aponeurosis, which is attached to the upper part of the intertrochanteric line, to the anterior and inferior borders of the greater trochanter, to the lateral lip of the gluteal tuberosity, and to the upper half of the lateral lip of the linea aspera; this aponeurosis covers the upper three-fourths of the muscle, and from its deep surface many fibers take origin.

The main function of  vastus lateralis is to extend your knee from the bent position.

Leg Muscle Diagram

leg muscle

Vastus medialis

The vastus medialis originates from the lower intertrochanteric line, spiral line, and inserts into the medial quadriceps tendon and directly into medial patella. Its main function is to extend the leg the last 10%.

Rectus femoris

The rectus femoris is also one of the four quadriceps. It's located in the middle of the front thigh. It arises from the anterior inferior iliac spine, and inserts into the base of patella to form the central portion of the quadriceps. Its main function is also to straighten the leg.

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In just 10 weeks of Static Contraction training, trainees (hardcore bodybuilders who had been lifting "heavy" for a long time and averaged 38years old) achieved the following average gains:

  • 51.3% increase static strength
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  • 34.3% increase in ten-rep max in full range of motion! (see above)
  • gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
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Hamstring Muscle

The hamstring muscle refers to the three muscles located on the back of the upper thigh, and they are:

  • Semimembranosus
  • Semitendinosus
  • Biceps femoris

Leg Muscle Diagram

leg muscle - hamstring

Biceps femoris

The biceps femoris is a muscle of the posterior thigh composed of a long head and a short head. The long head arises from a common tendon with semitendinosus from the superior medial quadrant of the posterior portion of the ischial tuberosity. The short head originates from the lateral lip of linea aspera and lateral intermuscular septum of the thigh.

The main function of the biceps femoris is to flex the knee and also rotate the tibia laterally. The biceps femoris also curls the leg back.

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Gluteus Maximus Muscle (The Glutes)

Also known as the glutes, the butt, or the behind, the gluteus maximus is the largest muscle in the body. The gluteus maximus is a large, thick muscle in a quadrilateral shape. The glutes acts as a major extensor of the hip joint. It extends the thigh at the hip, and assists in laterally rotating the thigh.

Gluteus Medius and Gluteus Minimus

There are three sections to the glute area:  gluteus maximus, gluteus medius and the gluteus minimus.  The gluteus minimus is the smallest of the three, and is located just beneath the gluteus maximus.

The gluteus medius is a broad, thick muscle located on the outer area of the pelvis. These muscles are responsible for abduction of the leg as well as rotation in both the internal and external way.

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Bowflex & Total Gym Home Gym
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Bowflex Ultimate Home Gym

The Bowflex Ultimate 2 Home Gym is a total-body solution that delivers everything you could possibly imagine for great fitness results. It offers 95 exercises and includes a lat tower, leg extension/leg curl station, preacher curl attachment, integrated squat station and more.

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Bowflex Revolution Home Gym

The Bowflex Revolution home gym comes with over 100 exercises with a built-in cardio rowing workout. It includes preacher curl attachment, 5 position foot harness, hand grips, leg press plate, instructional manual, and much more

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Total Gym Home Gym

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