Thigh/Leg Exercises - Dumbbell Leg Calf Raise

• Grasp dumbbell in both hands to side and stand straight without bending the back.


• Raise heels by extending ankles as high as possible. Lower heels by bending ankles until you come down starting position.


• Keep knees straight throughout exercise.


• Do 3-4 sets with 12 repetitions in each set.

Thigh/Leg Exercises - Lying Leg Curl

• Facing bench, stand between bench and lever pads. Lie prone on bench and lower legs under lever pads. Grasp handles.


• Raise lever pad to back of thighs by flexing knees and then Lower lever pads until knees are straight.


• Keep upperbody/chest on bench to reduce hyperextension of the lower back.


• Do 3-4 sets of this variation with 12 repetitions in each set.

Thigh/Leg Exercises - Lever Leg Extension

• With back against padded back support sit on the apparatus. Place front of lower leg under padded lever. Grasp handles to sides for support.


• Move lever forward by extending knees until leg are straight.


• Return lever to original position by bending knees.


• Do 3-4 sets of this exercise with 12 repetitions in each set.

Thigh/Leg Exercises - Lever Seated Leg Press

• Sit on machine and make sure your is back supported.


• Grasp handles on the sides. Place feet on platform.


• Push the platform by extending knees and hips. Return and repeat.


• Accommodate full range of motion without forcing hips to bend by adjusting seat and back support. Do not allow heels to raise off of platform.

Thigh/Leg Exercises - Barbell Full Squat

• Position barbell on the back of the shoulders and dismount bar from rack.


• Descend until knees and hips are fully bent.


• Extend knees and hips until legs are straight. Return back and repeat the variation.


• Remember, Keep back straight, head forward, feet flat on the floor. Knees should point same direction as feet throughout movement. Certain knee and low problems maybe aggravated by this exercise.