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Essential Leg Training Part II

Hamstring curls

This exercise is best performed on a hamstring curl machine. Lie in the machine and set the foot pads and back pads so that they are comfortable for you (the foot pad should sit just above your ankle). Then slowly curl the weight down or up (depending on the machine — sitting or laying), using your hamstring muscles. Make sure you move slowly and resist the tension on both the eccentric and concentric phases (lowering and lifting).

Calf raises

For this exercise, hold dumbbell in each hand again. Then find your balance and slowly rise up as high as you can onto your toes. Hold that position for a second and then slowly lower your heels back to the ground. To make this exercise more challenging, perform it on a step so you can actually lower yourself past a normal standing position, thus increasing the range of motion that you take your muscles through.

Reverse calf raises

For this exercise, stand on a step with your toes hanging off toward the ground. Then, holding a dumbbell or barbell in your hands, slowly bring your toes up toward you and squeeze in this position as hard as you can. Then lower them back down (so they are pointing more toward the floor). The more range of motion you can achieve with this exercise, the greater your development will be.