Sample Leg Workouts
When exercising the legs, you should concentrate on three areas: quadriceps (thighs), hamstrings (back of legs), and calves. We recommend the following sample workout for beginners:
- Leg Press: 2 sets X 10-15 repetitions
- Hack Squats or Cable-Assisted Smith Machine Squats: 2 sets X 10-15 repetitions
- Leg Extensions: 2 sets X 10-15 repetitions
- Seated Leg Curls: 2 sets X 10-15 repetitions
- Prone Leg Curls: 2 sets X 10-15 repetitions
- Ham Flexor: 2 sets X 10-15 repetitions (alternating each hamstring)
- Seated Calf Raise: 3 sets X 10-15 repetitions
Mariann works her quadriceps (thighs) on the leg press.
Mariann prepares to use the hack squat machine.
Mariann exerts herself while executing squats on the cable-assisted Smith machine.
Mariann cranks out a rep on the leg extension machine.
Mariann works her hamstrings on the seated leg curl.
Mariann shows off her perfect form and her Iron Bodies Gym tank top while shaping her hamstrings (back of legs) and buttocks on the Ham Flexor.