Major Muscle Group Specifications

Movement :	Leg Presses
Primary Muscles :	Mass & Strength in Thighs [legs]
Secondary Muscles :	Hamstrings & buttocks

1. This movement is performed with a leg press machine which can either be flat or inlined to the ground.
2. Sit in the leg press and place your feet on the pad infront of you. In general,you should place your feet aproximately shoulder width apart at the top of the pad. There are many other foot placing variations you can have to target slightly different area of your thighs.
3. Now, unlock the weight or the pad with a switch usually located at your sides. Lower the weight down by bending at your knees. Go to the point where you feel a stretch in your hamstrings or back of the thighs. Be sure to go as low as you safely can. After a short pause, slowly press the weight back up again, contracting your thighs at the top.
4. Repeat the movement.

Movement :	Machine Leg Curls
Primary Muscles :	Rear of Thigh [ hamstrings ]
Secondary Muscles :	Buttocks

1. This movement is performed with leg curl machine. There will be many variations at your gym to choose from.
2. Lie down on your stomach on the machine. Lying stretched out straight, place your ankles behind the pads. You may have to adjust the pad so that it fits at your ankles.
3. Remaining flat on the bench, curl your legs up to your buttocks. Be sure to keep your hips flat on the bench and not to raise them. Hold for a few seconds, contract, then slowly lower the weight back down to the starting position.
4. Repeat the movement.

Movement :	Leg Extension
Primary Muscles :	Shape Lower Thigh [ legs ]
Secondary Muscles :	'Tear drop' around knee

1. This movement is performed with seated leg curl machine. There will be many variations at your gym to choose from.
2. Have a seat in the machine, lock your ankles behind the pads. You may have to adjust the pads so that they are placed right at the top arch of your foot. Adjust the wieght accordingly.
3. Extend you legs. Do not use your hands on the supports to help you lift the weight. Keep stationary on the seat, do not rise. Extend your legs so that you feel a contraction of your quads. Pause and hold for two seconds.
4. Slowly lower the weight back down all the way to the bottom. Do not let the weight rest on the stack though. Repeat the movement.

Exercise Data
Main Muscle Worked: Calves
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Tips: Place a block about 12 inches in front of a flat bench. Sit on the bench and place the balls of your feet on the block. Place a barbell over your upper thighs about 3 inches above your knees. Raise up on your toes as high as possible and squeeze the calves. Lower down to the starting position and stretch as far as you can. Repeat.

	Quads - One-leg back stretch While standing, grab one of your feet and bring it behind you as far as possible until you feel a deep stretch in your quad and hold.
	Hamstrings - Seated leg stretch While sitting, extend one or both legs and while keeping your back straight, lean forward as far as you can so you feel a stretch in your hamstrings and hold for a few seconds.