Thigh & Hamstrings Exercises

 
Exercise
Name

Exercise
Instructions

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Barbell Front Lunge
  • Stand with your feet about six inches apart and hold a light barbell on your shoulders.
  • While keeping your right leg as straight as possible, step forward as far as you can with your left leg until your upper thigh is almost parallel to the floor.
  • Step back to the starting position.
  • Repeat with your right leg.
Hamstring Leg Curl
  • Lie facedown on the leg curl bench and hold the front of the machine for support.
  • Place your heels under the footpads and curl your lower legs until they're as close to your buttocks as possible.
  • Return to the starting position.
Flat Footed BB Squat
  • Hold a barbell on your shoulders behind your neck.
  • Keep your head up, your back straight and your feet about 16 inches apart.
  • Squat until your upper thighs are parallel to the floor and your knees are pointed slightly out.
  • Return to the starting position.
45 Degree Leg Press
  • Position yourself on the leg press with your back against the support pad and your feet firmly on the foot plate 16 to 18 inches apart.
  • Press the weight out to full extension, release the support pins and then lower the weight carriage until your upper thighs are near your torso.
  • Don't let your upper thighs get so close to your torso that they press against your chest.
  • Return to the starting position.
Free-Front Lunge
  • Stand erect with you hands on your hips, your head up and your feet about 12 inches apart.
  • Step forward as far as possible with your right leg and bend at the knee until your upper thigh is almost parallel to the floor.
  • Keep your back and opposite leg as straight as possible.
  • Step back to the starting position.
  • Repeat with your left leg.
Heels Elevated BB Front Squat
  • Feet about 16" apart, heels on 2X4, hold barbell against upper chest with arms crossed so right hand is on bar even with left deltoid and left hand on the bar even with right deltoid.
  • Head up, back straight, knees slightly out, squat until upper thighs are parallel to floor.
  • Return to starting position.
  • Exercise can also be done with close or wide stance.
Heels Elevated BB Hack Squat
  • Hold a barbell behind you with your arms hanging straight down.
  • Place your heels on a raised object - a board or two barbell plates - with your feet about 30 inches apart.
  • Lock the bar solidly against your buttocks and the upper part of the backs of your legs.
  • Keep the bar in this position throughout the exercise.
  • With your head up and eyes focused upward at a 45 degree angle, squat down until your upper thighs are parallel to the floor.
  • Return to the starting position.
Heels Elevated Free-Squat
  • Place your heels on a two-by-four inch block with your feet about 16 inches apart.
  • Stand erect with your arms crossed over your chest.
  • Keep your head up, your back straight and the majority of your weight on your heels.
  • Inhale as you squat until your thighs are parallel to floor or lower.
  • Your knees should be directed slightly outward in the low position.
  • Exhale as you return to the starting position.
Leg Extension
  • Sit on seat with feet under foot pads.
  • The backs of your knees should be against edge of seat.
  • Point toes slightly downward.
  • Raise the footpads until legs are parallel to floor.
  • Return to the starting position.
  • Inhale up, exhale down.

 

Seated Leg Press
  • Adjust the seat so your upper thighs are nearly vertical to floor at the beginning of each rep.
  • Press out until your thighs are straight and your knees are locked.
 

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