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For beginners these muscles should be exercised as follows:
1. Leg press - 1 set of 10-15 reps. This is a useful exercise for
quads but it also works hamstrings and glutes to a lesser degree.
2. Leg extension - 3 sets of 10-15 reps. This is a useful exercise for adding definition to quads.
3. Hamstring curl - 3 sets of 10-15 reps. This exercise isolates hamstrings.
4. Standing calf raise - 3 sets of 10-15 reps. This exercise works gastrocnemius muscle.
5. Seated calf raise - 3 sets of 10-15 reps. This exercise works soleus muscle underneath gastrocnemius muscle.
As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your lower body exercises into a program similar to one suggested below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For first couple of weeks complete one set but then add one set each week to a maximum of three. At end of three months you will be ready to move on to more intensive intermediate level exercises.
Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.
