Legs & Calves Workout

Legs & Calves Workout

I posted a legs & calves workout video on my YouTube channel. I wanted to compliment it with this blog entry. The exercises are listed below along with the link to the video.

Legs

  • Smith Machine Squats: Start by standing straight with your toes slightly pointed out. Hold the bar with both hands, palms facing forward. Then slowly lower the bar as you push your body back into a squat position. Pause and hold. Then slowly raise the bar. By pushing the heel of your foot against the ground back to where you started.

 

  • Leg Extension: Start by placing your legs under the pad and placing your hands on the side bars. Then using your quads extend your legs out in front of you. Pause and hold. Then slowly lower your legs back down to where you started.

 

  • Leg Curl: Start by laying down and positioning your body on the machine. Then curl your legs back as far as you can with out raise your thighs from the pad. Pause and hold. Then slowly lowers your legs back down to where you started.

 

  • Thigh Abductor: Sit down on the machine and get your legs in position. Grip the handles on each side. Then slowly press against the machine, moving your legs away from each other. Pause and hold. Then slowly move your legs back to where you started.

 

  • Thigh Adductor: Sit down on the machine and get your legs in position. Grip the handles on each side. Then slowly press against the machine, moving your legs towards each other. Pause and hold. Then slowly move your legs back to where you started.

 

  • Barbell Lunges: Start by standing straight with a barbell across your shoulders. Then step forward and squat down. Pause and hold. Then slowly using the heel of your foot pushup and step back to where you started.

 

  • Leg Press: Sit down and hold your feet about shoulder width apart on the platform in front of you. Then push the platform forward by pushing with the heel of your foot and extending your legs. Be sure to keep your knees slights bent. Pause and hold. Then slowly lower the platform back down to where you started.

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Calves

  • Calf Extension: Sit down with your knees slightly bent. Then place the balls of your feet on the platform in front of you. Slowly press the platform down by pushing thru the balls of your feet as far as you can. Pause and hold. Then slowly release the platform back to where you started.

 

  • Standing Calf Raises: Start by standing with your feet slightly apart. Then place your hands on your hips. Then with your toes pointed straight, raise the heels of your feet off the ground. Basically balancing the weight of your body on the balls of your feet. Pause and hold. Then slowly lower the heels of your feet back down to the ground.

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Related Posts:

For more leg workouts see these other posts,

Glute & Ab Workout
Full Leg Workout
Glute Exercises
Leg Workout
Legs & Calves

If you’re interested in working with me then check out my coaching website. I offer customized personal training programs. If you don’t want one-on-one coaching, you can buy one of my downloadable training guides.

Don’t forget to “Like” this video and to “Subscribe” to my YouTube channel here so you can see the next video that I will be posting. I hope you enjoyed reading this blog post. If you have any questions please comment below.

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