The muscles of the upper leg are the largest and most powerful in the entire body. Because the legs are capable of great strength and endurance, leg training is both physically and mentally demanding. Heavy weights must be used to stress the fibers and exhaust the endurance capacity of the legs. Each and every set must be done to failure.
Champion thighs require mass, shape and separation. The thighs require a full sweep on the outside of the thigh from hip to knee. Muscle separation and definition is achieved through lowering body fat.
The most basic exercise for quadriceps is the squat. The further that you go down, the more stress is shifted to the hamstrings and glutes. This exercise is crucial in building mass and strength, developing all four heads of the quadriceps. To properly perform this exercise, feet should be slight turned out at shoulder width. Focus your eyes upward to prevent the weight from rolling forward, squat down so until your thighs are slightly below parallel and then push the weight back up. I like to use a block under my heels to help with my balance. When positioning your feet, a narrow stance works more of the outside quad, while a wider stance hits the inside of the quads.
Leg presses build size and strength also. If you find that the pressure on your lower back is a problem when squatting, leg presses can be done with extreme weight. Again, the movement should be done with a full range of motion, knees coming down as low as possible. Knees should never be locked at the top of the movement to avoid injury.
Hack squats develop the lower part of the knees. This exercise will emphasize the separation between the hamstring and the quadriceps. Feet should be slightly turned out. This machine allows you to go lower than a free squat. This will emphasize the development of the glutes and hamstring.
Leg extensions are done as a finishing movement. This exercise shapes and defines the front of the thighs. During contest time, I superset leg extensions with walking lunges for a good burn.
The primary exercises for developing your leg bicep are Lying curls. Lying on the bench, the weight should be curled up as far as possible so that the leg bicep is fully contracted. Slowly lower the weight back to starting position. Keep your feet flexed throughout the movement.
Stiff legged deadlifts can be done with either dumbbells or a straight bar. Standing on a block allows for a greater stretch. Keep your legs locked, bending from the waist making sure that the lower back is arched. Lower the weight to the floor with straight arms stretching to the top of your feet maintaining the arch in your back. Bring the weight up to knee level to keep the tension on your hamstrings.
Standing leg curls allow you to train one leg at a time to isolate the leg bicep. This movement should be slow and controlled keeping your foot flexed.
The final exercise that I do, one of the best hamstring isolating exercises I have ever done, is one that we call the “ Lip Stand.” The pictures should explain why!
When performing this exercise, make sure that your knees are near the end of the bench to prevent hyperextension of the knees. Slowly lower your body to the floor as far as possible and use your hamstrings to curl yourself back up to the top. Good Luck!!
Stretching is very important when training legs. Deep quad stretches help to bring out definition and prevent muscle spasms at the end of the day. I stretch my quads and hamstrings between each and every set. I train quads and hamstrings on separate days. This breaks the day up since legs are such an extreme demanding workout and ensures that I emphasis my hamstrings as much as my quadriceps.
Yours in Strength,
IFBB Pro Bodybuilder Donna Logue and Brian Logue
Donna@bodyby24-7.com