Quadriceps (front of thigh)
Hack squat machine
The squat is performed by squatting down with a weight held across the upper back under
EquipmentSquats can be performed using only the practitioner’s body weight. For weighted squats, a barbell is typically used, although the practitioner may instead hold dumbbells, kettlebells, or other weighted objects. Individuals uncomfortable performing
The leg press is performed while seated by pushing a weight away from the body with the feet. It is a compound exercise that also involves the glutes and, to a lesser extent, the hamstrings and the calves. Overloading the machine can result in serious injury if the sled moves uncontrollably towards the trainer.EquipmentLeg press machine.
The deadlift is performed by squatting down and lifting a weight off the floor with the hand until standing up straight again. Grips can be face down or opposing with one hand down and one hand up, to prevent dropping. Face up should not be used because this puts excess stress on the inner arms. This is a compound exercise that also involves the glutes, lower back, lats, trapezius (neck) and, to a lesser extent, the hamstrings and the calves. Lifting belts are often used to help support the lower back. The deadlift has two common variants, the Romanian deadlift and the straight-leg-deadlift. Each target the lower back, glutes and the hamstrings differently.EquipmentDumbbells, barbell, trapbar or Smith machine.Major variantsSumo (wider stance to emphasise the inner thighs); stiff legged (emphasizes hamstrings); straight-legged deadlift (emphasizes lower back).
Leg extension machine
The leg extension is performed while seated by raising a weight out in front of the body with the feet. It is an isolation exercise for the quadriceps. Overtraining can cause patellar tendinitis. The legs extension serves to also strengthen the muscles around the knees and is an exercise that is preferred by physical therapists.EquipmentDumbbell, cable machine or leg extension machine.
The wall sit, also known as a static squat, is performed by placing one’s back against a wall with feet shoulder width apart, and lowering the hips until the knees and hips are both at right angles. The position is held as long as possible. The exercise is used to strengthen the quadriceps. Contrary to previous advice in this section, this exercise is NOT good for people with knee problems because the knees bear most of the load, especially when they are held at right angles (90 degrees). EquipmentBody weight, wall or
Hamstrings (back of legs)
Leg curl machine
The leg curl is performed while lying face down on a bench, by raising a weight with the feet towards the buttocks. This is an isolation exercise for the hamstrings EquipmentDumbbell, cable machine or leg curl machine. Major variantsSeated (using a leg curl machine variant); standing (one leg at a time).
The Stiff-Legged Deadlift is a deadlift variation that specifically targets the posterior chain. Little to no knee movement occurs in this exercise to ensure hamstring, glute, and spinal erector activation. The bar starts on the floor and the individual sets up like a normal deadlift but the knees are at a 160° angle instead on 135° on the conventional deadlift.
The snatch is one of the two current
Standing calf raise
Dumbbell standing calf raise
The standing calf raise is performed by plantarflexing the feet to lift the body. If a weight is used, then it rests upon the
Seated calf raise
Seated calf raise machine
The seated calf raise is performed by flexing the feet to lift a weight held on the knees. This is an isolation exercise for the
- Vaginal weightlifting refers to strength training using the contraction of the pelvic floor muscles to lift weights after inserting an attachment in the vagina.