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Workout & Exercise

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
Front Squat vs Back Squats
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

Leg Muscle Exercise and Glutes Exercise

Leg Muscle Workout

No Longer a Four-Letter Word. Legs are the indomitable foundation for which a healthy physique is formed. To a large number of others, the leg day is the one square on the calendar that you painfully dread, the one that you know will require both vigorous effort and agonizing labor. "To anyone who has ever picked up a weight - or even thought about it - this four-letter word can take on a variety of different meanings.

And yet to many others, leg muscles mean absolutely nothing. Hence, they are woefully neglected. But nothing looks sillier on a fitness fanatic than a beefy upper torso cemented atop a pair of chicken legs. So, don't be that chicken. Take on these painful, gainful exercises that are sure to turn your legs into logs in due time.

Leg Muscle Exercises


Before attempting squats, secure your feet inside the rack at a shoulder width, comfortably resting your hands on the bar with the bar on your traps. Attaining a natural curve in your back, slowly bend your knees, allowing the weight to push your buttocks toward the floor. Dip slightly below the point of where your knees form a 90-degree angle, as if you were sinking into a sofa cushion, before immediately reversing the movement. Drive through an upward motion, your eyes faced toward the ceiling, as you squeeze your glutes through the range of motion. Try not to lock your knees upon standing straight up. Also, be sure that you are breathing smoothly throughout the set.

And during a vigorous exercise like squats, especially when heavy weights are involved, always - always - find a spotter to assure your safety.

Hack Squats

After setting the desired weight, station yourself inside the machine, so your shoulders are flush underneath the pads and your feet are in the middle of the platform. You feet should be at a shoulder length width. Releasing the safety bar, slowly bend your knees, allowing the weight to push your buttocks toward the platform. When your quadraceps are parallel to the floor - or perhaps dip a little lower - immediately reverse the movement, exploding the through an upward motion. Stop just before your knees are locked as you squeeze your legs during the contraction. Try 3-4 sets of 10-12 repetitions.

Leg Presses

Lie down on the machine so that your feet are on the platform. Make sure that your feet are parallel to each other and not pointed inward or outward. Allow the weight to push your knees toward your torso. Stop when your knees form a 90-degree angle. Reverse the movement as you push with your legs, pushing your torso away from the platform. As your legs begin to straighten out, stop just short of your knees being locked. Slowly let the weight bring your buttocks down into the starting position. Try 3-4 sets of 10-12 reps.

Leg Extensions

Sitting on the bench, clasp your ankles underneath the pads, gripping the side handles for balance. Slowly raise the pads, squeezing your quads, and stop the motion when your knees are locked in front of you. Squeeze your quads for a two-count before releasing the tension, allowing your legs to drop to the starting position. Repeat the motion for 3 sets of 12-15 for an incredible burn.

Hamstring Curls

Set yourself face down on the hamstring machine, sliding your heels underneath the pads. Grip on to the handles for balance. Setting a manageable weight, slowly curl your legs upward, so your heels push toward your buttocks. Your feet should be flexed during the movement. Curling upward, the motion should stop when your legs and torso form an angle of roughly 45 degrees. Squeeze your hamstrings during the motion. Slowly release the weight and return to the starting position, as your legs should straighten out. Repeat this movement for 10-12 reps for 3-4 sets.

A leg workout requires optimum intensity, if your intentions are to increase size and strength. Nothing in weight training will wear you out the way a rigorous leg workout will so be sure to provide yourself with ample rest before leg days. Also, legs should be done only once a week to insure time for the torn muscle tissue to recuperate.

Developing Big Glutes

Great Glutes Great Glutes Working Your Buttocks. When you're not resting on the seat of your pants, your rear end is certainly a vital component in which your body will universally be judged. For men and women alike, your buttocks are perhaps the most observed of your physical features. "Potsy Weber used to say it all the time.

"Sit on it."

Well, the fact is that you do sit on your buttocks for hours and hours throughout the day, whether you're at work, in your car, or in the comfort of your living room.

However, when you're not resting on the seat of your pants, your rear end is certainly a vital component in which your body will universally be judged. For men and women alike, your buttocks are perhaps the most observed of your physical features.

For many people, especially those members of the opposite sex, the rear is among one of the first places they'll look; it's the make-it or break-it that determines whether you're generally perceived as a babe or a blimp.

Glute Exericse

If you feel like you're behind on your behind, give this quick, effective exercise a whirl. It promises to firm and tone those hard-to-develop buttocks, bringing your bottom to the top when it comes to physical assets.

Lie on the floor, with or without the use of a mat. Face upward with your right leg straight ahead in the air, forming a 45-degree angle with your upper torso. Meanwhile, the left leg should be bent at the knee with your foot flat on the floor.

Keep the tension on your midsection while the rest of your body should be relaxed. As you lift your buttocks off the floor, pushing very slightly with your left leg, squeeze your buttock muscles after two seconds. Then slowly allow your buttocks to drop back to the floor.

Try doing 12 reps on this side, then switch legs. Do a total of 3 sets for each side.

Of course, there are many other exercises that will hit your buttocks, namely squats, hamstring curls, and leg presses.




Copyright MuscleMaster. Reprinted with permission.