Fitness Monday – Legs

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Hey! Remember in my posts “A Journey to Fit” where I said I was too “lazy” to go through the exercises I use for each of my muscle groups… well… now I am paying penitence as I have had a few people exhort me to go into it regardless of any “laziness” I had…

So! I decided to take the next 2 months on each Monday to go into each of my muscle group workouts to give you a heads-up on what I do in my rotation… so here we go!

This is a stock picture that I edited to show the 3 major muscle groups... surprisingly I was unable to find a pic that showed this online?!

The major leg muscles, (or the quadriceps (or quads), the calves, and the hamstrings, are located, obviously, in your legs! (see left).  They are all involved in any large movements pushing things away from the body downward (as opposed to the opposite muscle group, the shoulders, which are responsible for pulling things towards the body).

The quads, located at the top of the leg on the front (anterior), can be some of the strongest muscles in the body, driving any number of large movements with the legs.  The hamstrings, found at the top of the legs at the posterior, function to draw the legs into motion.  The calves, located in the lower part of the leg at the posterior, drive more explosive movements with the feet and lower leg areas.

I have about 8 different movements I use to work this muscle group and I usually ONLY work this muscle group BY ITSELF!  (Because this muscle group comprises of the most muscles and usually the biggest muscles in the body, fatigue is easier to achieve and does not seem to benefit as much from super-setting).

Please note that I usually change it up a little each time I lift, and I shoot for about 4 different exercises each session, with between 3-5 sets per exercise, so I by NO MEANS recommend trying to do all EIGHT movements in the same session!! See below:

Seated Calf Raises – (calves)

Calf Press -(calves)

Deadlift -(quads, some hamstring)

Squats -(quads)

Leg Extensions -(quads)

Leg Press – (quads)

Lying Leg Curls – (hamstrings)

Seated Leg Curls – (hamstrings)

Other Wrathofnino Posts You Might Enjoy!

• Fitness Monday – Back
• Fitness Monday – Chest
• Fitness Monday – Shoulders

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Tags: calf press, calf raises, calves, deadlift, fitness, hamstrings, leg extensions, leg press, lying leg curls, quadraceps, quads, seated leg curls, squats, weight loss, weight-lifting