Posted in Workouts

5 Leg Workouts For Mass – A Beginner’s Guide!

Quads

Rectus Femoris

  • Function: Extension and flexion when hip is extended.
  • Location: Inserts at the hip and travels down the middle portion of the upper leg and reinserts at the knee.
  • Exercise: Barbell Full Squat

Vastus Laterallis: Quad Sweep

  • Function: Extension when hip is flexed.
  • Location: Inserts 2/3 up the femur on the outer portion of the quad and reinserts at the knee.
  • Exercises: Hack Squats

Vastus Mediallis: Tear Drop

  • Function: Extension when hip is flexed.
  • Location: Inserts 1/2 up the femur on the inner portion of the quad and reinserts at the knee.
  • Exercises: Leg Extensions

Hamstrings

Semitendinosus

  • Function: Extends the hip joint and bends the knee.
  • Location: Back middle portion of the thigh.
  • Exercise: Barbell Lunges

Semimembranosus

  • Function: Extend the hip joint and bend knee and also some middle rotation.
  • Location: Back middle side of the thigh.
  • Exercise: Lying Leg Curl

Bicep Femoris: Long Head

  • Function: Knee Flexion and Hip Extension.
  • Location: Lower inner portion of the back of the thigh.
  • Exercise: Seated Leg Curl

Bicep Femoris: Short Head

  • Function: Knee Flexion and Hip Extension.
  • Location: Upper Inner portion of the back of the thigh.
  • Exercise: Seated Leg Curl

Calves

Gastrocnemius

  • Function: Plantarflexion at the ankle.
  • Location: Back portion of the lower leg. Diamond-shaped muscle people refer to as the calf.
  • Exercise: Standing Calf Raises

Soleus

  • Function: Plantarflexion at the ankle.
  • Location: Back part of the lower leg that runs below the knee to the heel.
  • Exercise: Seated Calf Raise

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