Bodybuilder and fitness model Frank Sepe demonstrates how to properly perform leg extensions using the leg extension machine.

This exercise is a great way to build your quads, and depending on the position of your legs you can even target specific areas of those muscles (i.e. inner, outer quad) to further customize your workout routine to fit your needs.
[display_podcast]

Exercise Tips:Exhale as you lift the weight, while simultaneouly squeezing your quad muscles at the top of the movement.

Inhale on the way back down as you lower the weight (to prepare for the next repetition).

DO NOT just let the weight fall back down to the starting position… control it!

Bodybuilder Frank Sepe demonstrates how to properly perform Leg Extentions using a leg extension press machine.

This exercise is great for building the lower teardrop area of the quadricep muscle.

Exhale as you lift the weight with a controlled motion… no jerky movements!

Make sure to squeeze and contract the quad muscles on the top of the movement.

Then, bring the weight back down slowly while inhaling and preparing for the next repetition.

Bodybuilder Frank Sepe demonstrates how to properly performs Standing Calf Raises.

This exercise is great for killing the fuck out of your calves… and chances are that many of you guys need to work on your lower body a bit more anyway because no one likes to see chicken legs on a guy with a buffed out upper body.

At the highest point in the movement, squeeze and contract your calf muscles.

Slowly lower down to your heels while inhaling and preparing for the next repetition.

Lastly, try to use heavy weights for this exercise as your legs really need to be strained hard in order to grow effectively.

Whenever you choose to work your quads and glutes, this exercise should be a staple in your lower body muscle building program.

At your lowest point, your knee should be parallel to the floor… but do not rest your knee on the floor!

Lastly, make sure to squeeze those glutes on the way up.

Tighten your back and rotate your hips toward the rear.

As your hips move, unlock your knees and squat down as far as you can, preferably until your thighs are parallel to the ground.

Make sure to squeeze those glutes on the way back up.

Remember to breathe: Inhale on the way down, exhale on the way up.

Place most of the weight in your heel and outer part of the foot.

Keep your chest up the entire time.

Inhale on the way down and exhale on the way up.