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

1. Leg Press.
Place feet high on the platform to take pressure off the knees, pushing with the heels will emphasize hamstring and glute involvement.

2. Deadlifts.
Done with a free weight bar, excellent for overall leg development.

3. Lying Leg Curls.
This exercise isolates the hamstrings in the back of the leg.

4. Stiff-Legged Deadlifts.
Done on Hammer Strength Deadlift machine, focus on squeezing the glutes at the top position.

5. Seated Leg Curls.
Another hamstring isolation exercise.

6. Seated Calf Raises.
Slow and controlled, using full range of motion.


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