Author Archives: tavi castro


PURPOSE OF EXERCISE: To develop the hamstrings (rear of thigh). EXECUTION: (1) Lie facedown on a Leg Curl machine and hook your heels under the lever mechanism. Your legs should be stretched out straight. (2) Keeping flat on the bench, curl your legs up as far as possible, until the leg biceps are fully contracted. […]


PURPOSE OF EXERCISE: To define and shape the front of the thigh. Leg Extensions are great for getting really deep definition in the thighs without losing size, and especially for developing the area around the knees. EXECUTION: (1) Using one of the various Leg Extension machines, sit in the seat and hook your feet under […]


PURPOSE OF EXERCISE: To develop the front of the thighs and glutes. EXECUTION: (1) Holding a barbell across the back of your shoulders, stand upright with your feet together. (2) Keeping your head up, back straight, and chest thrust out, take a step forward, bend your knees, and bring your trailing knee almost to the […]


PURPOSE OF EXERCISE: To develop the lower area of the thigh. Hack Squats are a good movement for working the lower range of the pressing motion. EXECUTION: (1) Depending on the design of the machine you use, either hook your shoulders under the padded bars or take hold of the handles. Your feet should be […]


PURPOSE OF EXERCISE: To build the mass of the thighs. If Squats have a disadvantage, it’s the pressure they put on the lower back. Doing Leg Presses is a way around this that allows you to work the legs with very heavy weight. EXECUTION: (1) Using a Leg Press machine, position yourself under the machine […]


PURPOSE OF EXERCISE: To isolate the lower quadriceps. Although this movement is called a Squat it is very close to a Leg Extension in the way it affects the legs. You will feel a lot of stress right down to where the quadriceps insert into the knee. EXECUTION: (1) Stand upright, feet a few inches […]


PURPOSE OF EXERCISE: To work the legs, with special emphasis on the thighs. Front Squats develop the outside sweep of the quadriceps. EXECUTION: (1) Step up to the rack, bring your arms up under the bar, keeping the elbows high, cross your arms and grasp the bar with your hands to control it. Then lift […]


PURPOSE OF EXERCISE: To develop the quadriceps. When you do Squats on a machine, you can work the thighs intensely while putting less strain on other areas such as the knees and lower back. There are a number of machines designed to approximate the Squat movement. They use a variety of techniques to create resistance, […]


PURPOSE OF EXERCISE: To build mass and strength in the legs, especially the thighs. Full Squats are one of the traditional mass-building exercises for the entire lower body but are primarily for developing all four heads of the quadriceps. EXECUTION: (1) With the barbell on a rack, step under it so that it rests across […]

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