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The Basic Training Leg Workout

Fill out and then stretch your jeans with this tried-and-true leg workout that is sure to pack on muscle and transform your legs into your best bodypart!

Lying Leg Curl

The hams are worked in multijoint leg moves most commonly by contracting to control the rate of descent (during the down phase of squat movements). Here, they’re directly targeted in this single-joint move.

Target: Hamstrings

Do It Right: Lie facedown on a leg-curl machine and position your Achilles’ tendons below the padded lever, your knees just off the edge of the bench. Make sure your knees are slightly bent to protect them from overextension. Raise your feet toward your glutes in a strong but deliberate motion, squeezing the muscles at the top, then lower to the start position.

Power Pointer: In this move your legs are relatively straight in relation to your torso. Research shows that this body position causes the biceps femoris (outer hamstring) to get more emphasis. Point your toes slightly inward to shift some of the emphasis to the inner hamstrings.