 SQUATS: Full Squats are one of the traditional mass-building exercises for the entire lower body but are primarily for developing all four heads of the quadriceps. With the barbell on a rack, step under it so that it rests across the back of your shoulders, hold on to the bar to balance it, raise up to lift it off the rack, and step away. The movement can be done with your feet flat on the floor or your heels resting on a low block for support. Keeping your head up and back straight, bend your knees and lower yourself until your thighs are just lower than parallel to the floor. From this point, push yourself back up to the starting position.  It is important to go below parallel in this movement, especially when you are just learning the exercise, so that you develop strength along the entire range of motion. If you don't go low enough in the beginning, you could injure yourself later when using heavier weight. Foot position determines which area of the thighs you work the most while doing Squats: a wider stance works the inside of the thighs to a greater degree, while a narrower stance tends to work the outside more; toes turned out hits the inside of the thighs, toes turned in, the outside. The basic stance is usually feet shoulder width apart with toes turned just slightly out. LEG EXTENSIONS: Except for the squat, there is no better exercise for developing the whole leg. Leg extensions build the front and back thigh muscles, strengthen the knees, and stretch and tone the calves. The machine for this exercise consists of a bench with a padded lever bar at one end. Sit at the end of the bench with your knees well back to the edge and grasp the sides of the bench with your knees well back to the edge and grasp the sides of the bench slightly behind you to brace yourself. You can either hook your feet under the bar, as shown in the photos, or point them behind it. Pointed feet tend to focus the exercise on the quadriceps and knees; hooked feet give the extra benefit a good stretch of the back of the leg. With a smooth, steady motion; push the bar up until your legs are out straight. Hold this position for a few seconds; then lower your legs at the same controlled rate of speed, working against the resistance, and let the bar come down. You can start with 20 or 30 pounds and add weight as you progress.  LEG CURLS: It's important to do full curls. Holding the front support firmly, you lie on your stomach and let the machine all the way down. Then bring the weight up as high as you can. Let Arnold caution you again not to use your buttocks, lower back, or forearms to help you lift. Isolate this exercise in your leg biceps. Weight is not as important as form!  LUNGES: The lunge is an exercise most bodybuilders disregard, claiming it is archaic. However, for years Arnold has included it with his basic exercises. Arnold knows not other exercise that is so effective in separating the entire thigh muscle.  In the beginning try a few practice lunges with a light barbell. Rest the bar behind your neck. Step forward in a lunging motion, allowing the forward foot to fall flat and the leg to bend almost 45 degrees, while the trailing leg remains straight, with the heel raised. Then, pushing with the forward leg, lift your body back to a standing position. Put power into each lunge. After a few repetitions you will feel the four heads of the quadriceps start to burn. Form is even more important in doing lunges than it is in most exercises. To make sure you are moving ahead smoothly and keeping the bar balanced, I suggest you do this in front of a mirror. |