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*?????-?-?????* by @skiman.factual.fitness
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Follow @KshamicaMD for MOREEEE
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First off lets start off with a lot of these exercises are going to overlap since there’s a few exercise that basically hit the whole entire leg!
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So what I have here is the major muscle groups of your leg, you’re going to have to hit all the angles (i.e. inward, outward, etc…). Let’s just take the leg extension and hamstring curl for example, if you’re not varying the tension in either of these exercise you’ll be leaving some room for improvement on the table.
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Let’s go over some of the breakdown:
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*Vastus Lateralis*
Leg Extensions:
-Maintaining the femur and rotate the toes slightly inward.
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*Rectus Femoris*
Squats:
-These are a given but preferrably front squats can focus more on the front part of the quad (as it’s more quad dominant) versus involving the hamstrings. Other exercises (Lunges, Leg Press, Step-Ups). Vastus Medialis*
Leg Extensions:
-Maintaining the femur and rotate the toes slightly outward.
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*Biceps Femoris*
Lying/Standing Leg Curl
-Maintaining the femur and rotate the toes slightly outward.
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*Semimembranosus*
Wide-Stance Goblet Squat
-Keeping a wide stance will target the lower inner hamstring.
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*Semimembranosus*
Lying/Standing Leg Curl
-Maintaining the femur and rotate the toes slightly inward.
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Hope that helps!
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