These are my top 3 exercises for November this year. As we begin the winter/"bulk" season, I am including these workouts because they target the major muscles in the legs, increasing efficiency of bulking. These exercises alone can drastically increase leg size and strength.
Often seen as the holy grail of leg exercises, the leg press works the majority of your leg. By the majority, I mean it works: quadriceps, gluteus maximus, hamstrings, hip adductors, and the soleis and gastrocnemius muscles. Then, if you extend your toes at the end of the extension, the leg press also works your calves. In this video, we see Papa Nick working the leg press with perfect form. He keeps careful attention on the positioning of his knees. As you can see in the video, when his legs retract, his knees don’t buckle, they come straight down. Also, his butt does not come off of the seat.
I ABSOLUTELY LOVE THIS MACHINE!!!It does an amazing job of isolating the quadracepts. Also, it has a hidden secret. The further you angle your feet away from each other, the more inward the quadracept gets worked. Inversely, if yuu point your toes in, your outer quadriceps get targeted
This machine has two variations: the pictured machine and a laying-down version. However, both work your hamstrings. It’s important to bring the weight up and down slowly and in control.