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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.
Calves: Groups of muscles farther down the back of the leg running from the backside of the knee to the Achilles tendon. The two muscles that make up the calves are the gastrocnemius and soleus. Their primary function is to extend your foot at the ankle and flex your toes, which helps you jump, walk/run, and pedal.
STANDING CALF RAISES (Db):
Muscles worked: |
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Calves |
| Instructions: |
- Hold a dumbbell in one hand (same side as calf being worked) hanging down at side, palm in.
- Place the ball of one foot on the edge of a raised object, letting your heel and arch extend off the object stretching as far down as possible.
- Hold on to a machine, wall, etc. with free hand and keep back straight, head up, and leg locked.
- Put other foot next to or behind leg being trained.
- Raise up on toe as high as possible and hold for a quick second while flexing the calf muscle.
- Return to the starting position in a slow, controlled manner.
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| Don'ts: |
- Don't let hips move backward or forward and don't bend at knee causing momentum.
- Don't shorten the height that you raise up. Be sure to rise up as high as possible and flex your calf.
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| Alternate exercises: Standing Calf Raise, Seated Calf Raise |
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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