Q: In the Hawk’s Nest today, we have Maria. She writes: “Dave I want to lose fat and tone up my legs. At the gym, we have a leg curl, leg extension, leg press and inner and outer thigh machines. Can you give me a workout that will help me get quick results?â€
A: Normally, I break up leg training sessions, doing hamstrings and thighs on separate days. But to reach your goal, you should train them together twice a week. This is when a giant set program doing three or four exercises in a row with little or no rest in between works really well.
Begin with a warm up, and then go through each giant set, working for a burn. After a brief rest, repeat for two or three more giant sets. Always use good, controlled form, fully contracting the muscle on every rep.
I believe that the hamstrings and thighs respond better to higher reps between 15 and 30 and moderate weight. Single sets of 10 reps will not give you the results you want. Here’s a great workout to build your hams and quads:
Hamstrings
Leg curl: 15 to 20 reps
Duck leg press: 20 reps
Stiff legged dumbbell deadlift: 15 reps
Quads
Double-leg extension: 15 reps
Single-leg extension: 15 reps
Leg press (wide foot stance): 20 reps
Leg press (narrow foot stance): 20 reps
Adductor: 30 reps
Abductor: 30 reps
Leg Curl
Lie facedown on the machine, holding the handles to stabilize your body. With your heels against the foot pads, use your hamstring muscles to slowly lift your feet until your calves are perpendicular to the floor. After squeezing the hamstrings hard at the top, lower the weight back to the starting position and repeat.
Duck Leg Press
This is a great exercise for your hamstrings. Sit in the leg press machine like you normally do, but place your feet high and wide on the leg press foot plate. Your toes should point slightly out. Keeping your knees in line with your feet, slowly lower the weight without letting your hips come off of the seat. Hold for a second in the bottom position, and then push off with your heels, pressing up while using your hamstrings as much as possible.
Stiff Legged Dumbbell Deadlift
Grasp some relatively light dumbbells and hold them at the sides of your body. Slowly lean forward with your back straight and your knees slightly bent, keeping your arms perpendicular to the floor. Push your glutes back as you feel your hamstrings stretch. Return to the standing position, concentrating on the contraction of the hamstring muscles. Flex your hams and glutes in the top position.
Leg Extensions
This exercise is great for defining your thigh muscles. Begin by doing the exercise with both legs, and then finish up with single leg extensions. Sit on the machine with your lower back firmly against the back of the seat, holding the handles on the side to stabilize your body. Place your ankles under the kick pad, and slowly contract your thigh muscles until your calves are parallel to the floor. Squeeze the muscles hard at the top, then lower the weight back to the starting position and repeat.
Squat
This exercise primarily works the quadriceps, although the hams are also involved. Facing the squat rack, stand with the Olympic bar across your shoulders and traps. Position your feet approximately shoulder width apart, with your toes turned out a bit for stability. With your back slightly arched and your head up, slowly lower your body until the tops of your thighs are parallel to the ground. Push up to the starting position.
Leg Press (wide and close stances)
Place both feet in the center of the foot plate with your toes slightly pointed out. Now move your feet until your heels are eight inches apart (close stance) or 24 inches apart (wide stance). Lower the weight slowly without letting your hips come off of the seat. Hold for a second in the bottom position, then push off, using your thighs to press the weight up.
Adductor
This machine works your inner thigh muscles. Sit in the seat, and adjust the leg pads until your knees and inner thighs rest comfortably against the pads. Now use your hands to move the leg pads out far enough to feel a stretch in your inner thighs. It’s easier if you raise your body off of the seat for a moment. Place your hands on the leg pad and push slightly in to begin the motion. Then sit back and let your inner thighs do the rest of the work. Crunch them together and hold for a second, then return to the full stretch position and repeat.
Abductor
This machine works your outer thigh muscles. Sit on the seat with the leg pads on the outside of your knees and thighs. Grabbing the side handles for support, contract your outer thigh muscles until your knees are as far apart as possible. Hold for a second, and then slowly return to the starting position.
David Hawk Jr. - Is a NPC national level competitor, personal trainer and fitness model. He is currently working with Triarco Industries as their athlete and spokesperson. Dave can be reached at DAVEHAWKH2@YAHOO.COM or DAVE@DAVEHAWKJR.COM.