Leg Muscle Exercises for Women...

Pj-Macx · 05-13-2005, 07:31 AM

Leg Press...

Lying down on the machine, place your feet on the platform so that your feet are parallel to each other and not pointed inward or outward. Allow the weight to push your knees toward your torso, stop when your knees form a 90 degree angle. Reverse the movement as you push with your legs pushing your torso away from the platform. As your legs begin to straighten out, stop just short of your knees being locked. Slowly let the weights bring your buttocks down into the starting position.
Try 3-4 sets of 10-12 reps.

Lunges...

Place the barbell on your shoulders, standing with your feet together. Have your back straight and your eyes focused straight ahead. Step forward with one leg. Lowering your body into the lunge position, making sure that your knee does not extend past your toe. Your knee should be bent in a 90 degree angle. Slowly straighten your leg back up coming out of the lunge position, and returning to the starting position.
Rotate Legs doing 3 sets of 14-16 reps.

Leg Extensions...

Sitting in the machine clasp your ankles underneath the pads. As you slowly raise the pads, squeeze out your quadracep muscles and stop the motion when your knees are locked out in front of you. Squeeze your quads for a two count before releasing and beginning the negative portion of the repetition. Allow your legs to slowly drop to the starting position.
Repeat the motion for 3 sets of 12-15 reps.

Seated Leg Curls...

For a great hamstring exercise, sit in the machine with your heels resting on the pad and your back pressed against the back of the seat. Hold the handles in front of you for balance. Then slowly curl the pad downward, squeezing out the hamstring muscles until your knees form a 90 degree angle. Hold for a beat then slowly allow the weight to bring your legs back up into the starting position.
Try doing 12-14 reps for 3 sets.

Needless to say it is important to stretch thoroughly before each and every leg workout. Otherwise, you'll be leaving yourself susceptible to torn ligaments and pulled muscles.

Information gathered from www.bodybuildingforyou.com

Johnny2Swole · 05-13-2005, 07:35 AM

Bump, very informative

Pj-Macx · 05-13-2005, 08:06 AM

Thanks Johnny... I am trying to get some info in here...

LoveThyPain · 05-14-2005, 04:32 PM

Quote:

Originally Posted by Pj-Macx

Thanks Johnny... I am trying to get some info in here...

Looks like u got all the info we need... now its time to get some women here as well

builtbeast · 05-19-2005, 06:30 AM

Nice article Pj

Quote:

Originally Posted by LoveThyPain

Looks like u got all the info we need... now its time to get some women here as well

bump

Pj-Macx · 05-19-2005, 06:51 AM

Thanks.. beast...

Dan · 05-25-2005, 08:38 PM

Quote:

Originally Posted by LoveThyPain

Looks like u got all the info we need... now its time to get some women here as well

Been working on it... PJ does have a way with things...

Pj-Macx · 05-25-2005, 10:50 PM

Quote:

Originally Posted by Dan

Been working on it... PJ does have a way with things...

Wait.. I am trying to figure out if that is an insult or a compliment...

CDN · 06-01-2005, 12:33 AM

Squats
Deadlifts
SLDLs

**BobThePotato** · 06-01-2005, 02:07 AM

Quote:

Originally Posted by CDN

Squats
Deadlifts
SLDLs

^^^ I agree with him, IMO there should be no difference in the way men and women train. BTW I would stay away from leg extensions becuase they are murder on your knees, its a good way to stretch out and destroy your ACL's.

hibiscus09 · 06-01-2005, 02:12 AM

I found heavy deadifts thickened up my midsection and I didn't like that too much. I do the squats and SLDLs, along with the exercises Pj listed. I don't think she meant those were the only exercises women should do. I also do sumos (plie) squats, hack squats, sissy squats, step ups, one leg deadlifts, etc. There's quite a variety from which to choose.

CDN · 06-01-2005, 01:25 PM

Quote:

Originally Posted by BobThePotato

^^^ I agree with him,

Um... her. :o

CDN · 06-01-2005, 01:29 PM

Quote:

Originally Posted by hibiscus09

I found heavy deadifts thickened up my midsection and I didn't like that too much. I do the squats and SLDLs, along with the exercises Pj listed. I don't think she meant those were the only exercises women should do. I also do sumos (plie) squats, hack squats, sissy squats, step ups, one leg deadlifts, etc. There's quite a variety from which to choose.

Sorry - I was tired when I posted that. No, I didn't mean that those were the only exercises women should do, nor that every woman will do each one. Just that I thought these should be on the list.

I also do Hacks, Sumos, walking lunges, etc.

Hibby - What do you think of seated leg curls as opposed to lying or kneeling (also called standing)? I find that the kneeling ones are hardest for me... don't know if that means they are working things differently?

SouthCaliDiva · 06-02-2005, 06:36 AM

Quote:

Originally Posted by hibiscus09

I found heavy deadifts thickened up my midsection and I didn't like that too much. I do the squats and SLDLs, along with the exercises Pj listed. I don't think she meant those were the only exercises women should do. I also do sumos (plie) squats, hack squats, sissy squats, step ups, one leg deadlifts, etc. There's quite a variety from which to choose.

Hey Hibby,

How tall is the bench you use for step ups? I have my eye on one of these:

http://www.walmart.com/catalog/produ...uct_id=1875358

I'm sure I'll need to buy extra risers, just don't know how many.

hibiscus09 · 06-02-2005, 04:25 PM

CDN, I love the seated leg curls for building mass. If by kneeling, you mean the machine one leg curls, I love those too. Unfortunately, my current gym does not have one. I suppose my favorite exercise to do for hamstrings is a SLDL. I also really like the one leg SLDLs and, of course, love lunges!!

I'm sorry -- I forgot you are female -- and thought I was responding to a male.

SCal, I use a regular gym bench -- something like the attached picture. I prefer the higher one in the gym as I feel it hits my bootie a little more. When I put my foot up on it, the upper part of my leg is slightly above parallel.

Thing · 06-05-2005, 03:59 AM

If you don't have a bench at home, you could do stairs holding dumbells. M and I rotate them in every 3 to 4 weeks. Do some squats, even if it's in the machine like I'm gonna post here. They work and work the best for legs development.

hibiscus09 · 06-05-2005, 01:27 PM

I love the squat machine -- it kicks booty. Your legs look great in that picture.

Thing · 06-05-2005, 04:05 PM

That pic is old, 2-3 months. I need to get M to do some more today, it's leg day. Maybe I'll shoot a few of her as well. She's leaning out nice, I gotta get a bigger stick, she won't stay off the stepper!!

Pj-Macx · 06-07-2005, 11:34 AM

Quote:

Originally Posted by Thing

That pic is old, 2-3 months. I need to get M to do some more today, it's leg day. Maybe I'll shoot a few of her as well. She's leaning out nice, I gotta get a bigger stick, she won't stay off the stepper!!

Your legs look really good Thing!!! Keep up the good work.. cant wait for new Pics..

05-13-2005, 07:31 AM	#1
Pj-Macx Pro Stature Join Date: May 2005 Location: 632 HP SS Posts: 3,337 Recipes: 0 Rep Power: 68	Leg Muscle Exercises for Women... Leg Press... Lying down on the machine, place your feet on the platform so that your feet are parallel to each other and not pointed inward or outward. Allow the weight to push your knees toward your torso, stop when your knees form a 90 degree angle. Reverse the movement as you push with your legs pushing your torso away from the platform. As your legs begin to straighten out, stop just short of your knees being locked. Slowly let the weights bring your buttocks down into the starting position. Try 3-4 sets of 10-12 reps. Lunges... Place the barbell on your shoulders, standing with your feet together. Have your back straight and your eyes focused straight ahead. Step forward with one leg. Lowering your body into the lunge position, making sure that your knee does not extend past your toe. Your knee should be bent in a 90 degree angle. Slowly straighten your leg back up coming out of the lunge position, and returning to the starting position. Rotate Legs doing 3 sets of 14-16 reps. Leg Extensions... Sitting in the machine clasp your ankles underneath the pads. As you slowly raise the pads, squeeze out your quadracep muscles and stop the motion when your knees are locked out in front of you. Squeeze your quads for a two count before releasing and beginning the negative portion of the repetition. Allow your legs to slowly drop to the starting position. Repeat the motion for 3 sets of 12-15 reps. Seated Leg Curls... For a great hamstring exercise, sit in the machine with your heels resting on the pad and your back pressed against the back of the seat. Hold the handles in front of you for balance. Then slowly curl the pad downward, squeezing out the hamstring muscles until your knees form a 90 degree angle. Hold for a beat then slowly allow the weight to bring your legs back up into the starting position. Try doing 12-14 reps for 3 sets. Needless to say it is important to stretch thoroughly before each and every leg workout. Otherwise, you'll be leaving yourself susceptible to torn ligaments and pulled muscles. Information gathered from www.bodybuildingforyou.com __________________ Co-Owner @ BodyBuildingXtreme 2002 Navy Blue Metallic Camaro SS "The Blue Ghost" # 10354 -=LME LSX 454ci built for N20=- Last edited by Pj-Macx : 05-15-2005 at 12:12 AM.

05-13-2005, 08:06 AM	#3
Pj-Macx Pro Stature Join Date: May 2005 Location: 632 HP SS Posts: 3,337 Recipes: 0 Rep Power: 68	Thanks Johnny... I am trying to get some info in here... __________________ Co-Owner @ BodyBuildingXtreme 2002 Navy Blue Metallic Camaro SS "The Blue Ghost" # 10354 -=LME LSX 454ci built for N20=-

05-19-2005, 06:51 AM	#6
Pj-Macx Pro Stature Join Date: May 2005 Location: 632 HP SS Posts: 3,337 Recipes: 0 Rep Power: 68	Thanks.. beast... __________________ Co-Owner @ BodyBuildingXtreme 2002 Navy Blue Metallic Camaro SS "The Blue Ghost" # 10354 -=LME LSX 454ci built for N20=-

06-05-2005, 04:05 PM	#18
Thing Pro Stature Join Date: Jun 2005 Posts: 132 Recipes: 0 Rep Power: 5	New pics today That pic is old, 2-3 months. I need to get M to do some more today, it's leg day. Maybe I'll shoot a few of her as well. She's leaning out nice, I gotta get a bigger stick, she won't stay off the stepper!! __________________ MOTIVATED, DEDICATED, LETHAL.... US ARMY RANGERS LEAD THE WAY

05-13-2005, 07:35 AM	#2
Johnny2Swole Amateur Join Date: Mar 2005 Posts: 40 Recipes: 0 Rep Power: 0	Bump, very informative

06-01-2005, 12:33 AM	#9
CDN New Member Join Date: May 2005 Location: Florida Posts: 19 Recipes: 0 Rep Power: 0	Squats Deadlifts SLDLs

06-01-2005, 02:12 AM	#11
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	I found heavy deadifts thickened up my midsection and I didn't like that too much. I do the squats and SLDLs, along with the exercises Pj listed. I don't think she meant those were the only exercises women should do. I also do sumos (plie) squats, hack squats, sissy squats, step ups, one leg deadlifts, etc. There's quite a variety from which to choose.

06-05-2005, 01:27 PM	#17
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	I love the squat machine -- it kicks booty. Your legs look great in that picture.

06-07-2005, 01:20 PM	#20
CDN New Member Join Date: May 2005 Location: Florida Posts: 19 Recipes: 0 Rep Power: 0