Exercises/Lifts For Hamstrings:
Squats- you need a bar weights and a support for your bar, start off by putting the bar on your shoulders make sure your legs are a little more further than shoulder width, slowly squat down and explode to standing position. Band Good Mornings- Get a stretchable band, stand on part of it and the other part put around your neck, make sure its tight, go from the squat position to standing up (slower the better). Box Jumps- Get a sturdy box(s), stand infront of the box(s), use your arms to explode up onto the box, or if you have multiple boxes you can align them up and do short burst over the boxes. Cleans- you need a 45 or 35 pound bar and weights, stand in front of the bar put your hands on the bar on the outside of your knees start in a squating position, explode up using your legs then transfer the weight from legs to yourarms by catching it with your arms once you exploded the bar up to your chest drop into a squating position and pop your elbows out then squat the bar up if you have not already. Exercises/Lifts For The Gluteus: Squats- you need a bar weights and a support for your bar, start off by putting the bar on your shoulders make sure your legs are a little more further than shoulder width, slowly squat down and explode to standing position. Rise ups- You need a exercise ball, start by laying on your back and feet on the ball, raise your butt off the ground and slowly down. Cleans- you need a 45 or 35 pound bar and weights, stand in front of the bar put your hands on the bar on the outside of your knees start in a squating position, explode up using your legs then transfer the weight from legs to yourarms by catching it with your arms once you exploded the bar up to your chest drop into a squating position and pop your elbows out then squat the bar up if you have not already. Exercises/Lifts For The Quads: Squats- you need a bar weights and a support for your bar, start off by putting the bar on your shoulders make sure your legs are a little more further than shoulder width, slowly squat down and explode to standing position. Cleans- you need a 45 or 35 pound bar and weights, stand in front of the bar put your hands on the bar on the outside of your knees start in a squating position, explode up using your legs then transfer the weight from legs to yourarms by catching it with your arms once you exploded the bar up to your chest drop into a squating position and pop your elbows out then squat the bar up if you have not already. Single Leg Extension- Requires a machine, sit down put your feet or foot below the bar then extend your leg up. Walking Lung- You need 2 barbells, step forward so your quad and calf have a 90 degree angle then explode up to standing position, dont have your knee touch the ground. Exercises/Lifts For The Calves: Calf Raises- You could do with 2 barbells, band, or a machine, start from standing position and and rise to your tippy-toes then back down, you can also do this motion with one leg. |
|
Leg Exercises
Below will show you certain exercises you can do for your legs. Cardio also helps improves leg definition and stamina.