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Legs - Pushing Exercise 2/4


hack squats

machine hack squat

If performing this exercise for the first time with a barbell like the picture on the left, it will feel pretty awkward. However, with a little practice, it will become easier. This is one of the best exercises to target the quads on the front of the leg. Use the machine if possible. Your feet should be wider than shoulder width and your back should be slightly arched. Point your toes slightly out away from each other. Let the weight pull you down until you are near 90 degrees. Your knees should not protrude out past your toes. Push the weight up with your quads. This exercise is great for isolating the quads. Perform slowly 5-7 reps



dumb bell deadlift

barbell deadlift finish

barbell deadlift start

One of the most effective for developing mass on the hamstrings and quads. You can do this with dumbbells, but it feels awkward. Keep your back arched and stiff. Explode up using your hamstrings to push the weight. Your weight should be on your heels. This exercise will give the back of your leg a nice curve. This exercise works on the lift, so there is no need to return the weight as slowly as other exercises that work on the negative. Stick out your butt and explode! Perform 5-7 reps



This is an excellent exercise for shaping the back of the legs. It gives the hamstrings an awesome curve. Keep your back stiff and arched. Feet should be a little wider than shoulder width with knees slightly bent. NEVER round out your back while performing this exercise. A lot of weight can be lifted by the legs if you use proper form. Keep your head looking to the ceiling. This will help keep your back straight. Stick out your butt and concentrate on the hamstrings pulling the weight, not your lower back. Perform 5-7 reps 


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