Leg development is an import and challenging component of overall physical fitness, affecting one's sport performance, health, fitness and vanity. Despite the many benefits reaped from sleek and powerful legs, many a gym-goer overlooks training and developing them. Developing your upper body at the expense of your lower body's development will create a physical imbalance, which may be seen as unattractive and will likely create physical problems later in life.
Calf Raises
Although the squat and lunge movements work the calf muscles indirectly, there are two machines designed for working the calves directly --- well-equipped gyms will have both. The standing calf raise on the calf press machine targets the gastrocnemius muscle while the seated calf raise machine targets the soleus muscle. Perform two to four sets of 15 to 20 repetitions each.
Leg Press
The leg press machine directly works the quadriceps muscles, and it indirectly works the hamstrings, calves and rear muscles as well. The leg press machine's design allows the user to push a lot of weight safely without a spotter due to locking safety pins. The machine's large foot platform allows for the selection of multiple stance widths and foot positions by the user. Perform two or three sets of eight to 12 repetitions each.
Lying Leg Curl Machine
The lying leg curl machine directly targets the hamstring muscles and is an isolation type exercise that requires the use of only one joint --- the knee. The machine requires the user to lie face-down and reverse curl the legs toward the hamstring muscles. Although the lying leg curl machine works both legs simultaneously, advanced users can work one leg at a time for increased isolation and muscle development. Perform two or three sets of 10 to 12 repetitions each.
Smith Machine Squats
The Smith machine allows the user to perform heavily weighted squats safely with or without a spotter. The squat is the most effective compound pushing exercise for all-around leg development, primarily working the quadriceps and gluteus maximus muscles, but also working the hamstring and lower-back muscles. The squat movement requires strict form --- a benefit of using a Smith machine because the barbell runs along tracks on either side of the machine's frame, a feature that excludes small stabilizer muscles throughout the leg from having to work much. Perform three sets of eight to 10 repetitions each.
Member Comments