HOW TO TIPS & GROW LEGS EXERCISE

DUMBBELL WALKING LUNGES

Shoulders hunched forward
Back bent over
Knees over toes
Looking down

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Neutral spine
Shoulders back
Correct stride distance
Look straight ahead

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PLATE LOADED LEG PRESS WRONG VS RIGHT

Target muscle: Quads, hamstrings, glutes

 HOW TO POSITION FEET:

 Position #1: 
8-10 reps—Feet placed low and shoulder width apart on the platform in order to place the emphasis on the lower quads. With no rest switch to:

 Position #2: 
8-10 reps—Feet placed narrow (a few inches apart) and midway up on the platform in order to place the emphasis on the vastus lateralis on the outside of the thigh, while beginning to recruit a bit of help from the hamstrings as well. With no rest switch to:

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 Position #3: 
8-10 reps—Feet placed high and wide (a few inches wider than shoulder width) on the platform in order to place the emphasis on the inner thighs (adductors), hamstrings, and glutes.

 LYING LEG CURL  WRONG vs RIGHT

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 Okay listen up, if you’re ready to start actually growing your hamstrings then you must be doing the correct form. These tips apply to most hamstring isolation curls.

 KEEP YOUR HIPS PUSHED DOWN – you will notice a massive difference ensuring your hips are doing throughout the whole set.

 KEEP FEET RELAXED – you’re probably finding you have your feet flexed but try keep them relaxed.

 HOLD CONTRACTION – muscle building is about good form, so make sure you get a nice contraction and hold it for 1/2 a second.