Targeted resistance exercises can increase muscle mass and promote weight gain in the legs. These exercises also add strength, improve balance, increase bone density and improve both general athletic capacity and endurance. In men, the enlarged muscles will tend to bulk up. In women, the result is long, lean, toned muscles without bulky tendencies, according to fitness expert Bill Phillips. Resistance exercises have positive effects on people of all ages. Since muscle tissue grows when resting and recuperating---not when exercising---resistance exercises targeting a particular muscle group should not be repeated on consecutive days, and no more than three times a week.
Step 1
Execute leg presses. Assume the proper position on the leg press machine: feet shoulder width apart, toes pointed slightly out. Slowly lower the weight until the quads touch the belly when inhaling deeply. Press the weight back to the starting position. Push from the heels, not the toes. Do not lock the knees at the top. This exercise develops the quadriceps and the gluteals.
Step 2
Execute leg extensions. Seated on the leg extension machine, hook the ankles behind the roller pad. Position the pad so that it rests on the lower shin, not mid-shin or at the top of the feet. Grasp the handles to keep the hips from lifting. Straighten the legs, lifting the weight with the quads until the legs are straight. Achieve a full range of motion: all the way up and all the way down. This exercise targets the quadriceps.
Step 3
Execute leg curls. Assume the proper position on the machine, whether sitting or lying. Adjust the pads so that they rest on the back of the ankles. Curl legs up and bring feet as close to the hips as possible. Hold the fully contracted position for a count of one before slowly lowering the weight. Leg curls develop the hamstrings.
Step 4
Execute calf raises. Assume the proper body position for the machine, whether seated or standing. Place the balls of the feet on the platform. Slowly lower the heels to stretch the calf muscles. Hold the stretch for a count of one, and then press the weight up as high as possible. Hold for a count of one before lowering to the stretch position. This exercise targets the triceps surae group of muscles.
Step 5
Execute machine adductions. Sit at the machine with the legs spread apart. Contract the thighs to bring the legs together. Return to the original position with a controlled movement. Increase weights gradually and perform adductor stretches at the end of this exercise. Machine adductions target the group of adductor muscles in the inner thigh.
Tips and Warnings
- Lunges also tone the quadriceps and gluteals. Squats may also be used to target the quadriceps, hamstrings and gluteals.
- Always consult with a physician before beginning any exercise regimen. Increase weights gradually. Overexertion may cause injury.
References
- "Body for Life"; Bill Phillips; 1999
- "Strength Training Anatomy"; Frederic Delavier; 2006
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