LEGS
Your legs contain some of the largest muscles in your body. For the purpose of weightlifting, most experts divide the legs into four separate muscle groups: quadriceps, hamstrings, calves, and anterior tibialis. The quadriceps and hamstrings act at the knee joint, and the calves and anterior tibialis act at the ankle joint.
Anterior Tibialis: The small muscle group on the front side of your lower leg which runs along your shins. The anterior tibialis, like the calf, also helps you run and jump but it functions to flex your foot upward.
TOE RAISES:
Muscles worked: |
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Anterior Tibialis |
| Instructions: |
- Stand upright with your toes over the ledge of a weight plate or staircase step.
- Hold on to a wall or a bar for balance.
- Only your heels should be on the edge with your toes extended as far out over the edge as you can.
- Pull your toes upward toward your shins as far as you can, hold for a brief second feeling the contraction in your shins (anterior tibialis).
- Your body should remain upright.
- Slowly lower your toes to the starting position in a controlled manner.
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| Don'ts: |
- Don't allow too much of your foot to be standing on the edge. Be sure to only have your heel resting on the edge.
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Below is a list of the most effective strength-training exercises for your legs. Included with each exercise is the specific muscle group/s worked, a thorough explanation of how to do each exercise, common mistakes you should avoid, and a list of alternate exercises that work the same muscle group. Also, to assure safety and effectiveness, those exercises that are advanced, that require the use of a weightlifting belt, or that require a spotter are so indicated.
 This site takes advantage of the latest QuickTime technology to display our exercise video demonstrations. If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge. And always feel free to e-mail us if you'd like our help.
 If you'd like to view and print out all of these exercise instructions in an easy-to-follow "manual" format, please click here for the PDF version. Each and every exercise includes the beginning and midpoint images of the video demonstration so that you'll have a visual to compliment the text instructions. You'll need the Adobe Acrobat application, but this is likely already installed on your computer. If not, please go to http://www.adobe.com to download the latest version, free of charge.
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