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Perform 3-5 sets of 10-12 repetitions per exercise.

1. Leg Extensions.
This exercise isolates the quadriceps in the front thigh.

2. Barbell Squats.
Done with a free weight bar to develop balance and coordination.

3. Hack Squats.
Squat below parallel, using full range of motion.

4. Single Leg Squats.
My personal favorite exercise. Done on a Hammer Strength Deadlift machine, fantastic for overall leg development.

5. Donkey Calf Raises.
Done on a machine, raise up on the toes to full extension.

Additional tips
*I prefer to work quadriceps and hamstrings on separate workout days.
Squats on quad day and deadlifts on hamstring day.

*Stretching should be performed in between each set and at the end of each leg
workout. This can help flexibility and reduce chance of injury.

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