need help with legs....??

[monwa]

ok, I am new to this, but I LOVE working out! I need help on toning out my legs. especially the back hamstring area and the part just to the right/bottom of the glutes. I have tried several different excercises for this. I also do a lot of cardio stuff. If there is anyone that knows a reall good workout routine to really tone out thoses areas plllllease let me know. thanks, Mon~

 

[The Shadow]

Tone???


Arrrggggg!!!!!!!

 

[monwa]

 

[Daisy_Girl]

Not sure what's going on above....

BUT......

To gain muscle in the legs - therefore making them harder and well-formed - lunges, squats and stiff legged deadlifts are the best.

Also, plyometrics are good, as is running sprints and stairs.

 

[one man gang]

Lying and standing hamstring curls are great for targeting the area of your legs that you'd like to improve. Using supersets will also help you to get them in shape even faster O.M.G.

 

[Dave949]

To gain muscle in the legs - therefore making them harder and well-formed - lunges, squats and stiff legged deadlifts are the best.

I agree.............especially with the lunges.

Have any steep hills where you live like maybe in a park. Power walk or run up them.

 

[monwa]

thanks everyone!!!!!!!!! :0)~

 

[punkin2004]

O.M.G...can you give us examples of supersetting exercises that we can use?

thanks,
Punkin

 

[one man gang]

O.M.G...can you give us examples of supersetting exercises that we can use?

thanks,
Punkin

Be happy to, course this depends on the kind of equipment that you have available to you ,but since I don't have too many fancy machines in my gym, I imagine that you'll have most of them. Also, let me say that the order and selection depends on what part of the leg you are trying to bring up. If you have a specific area that you'd like to work on let me know, and we can work something out. Since the original post in this thread was about hams, I'll give ya a sample superset routine based on working those hard.
Exercise 1 Leg extensions supersetted with lying leg curls,4 sets of 12 each.
Exercise 2 Standing ham curls (right leg only for example) adductor machine 4 sets of 12 each.
Exercise 3 Standing ham curls (left leg only now) leg sled with feet placed higher than usual to hit hams 4 sets of 12 each.
If you really want to hit the legs hard, you could add this last superset.
Exercise4 db lunges, with body weight squats, 4 sets of 12 each.
This is just an example, you could also add Hack squats or the hip machine along the way too, depending on what area you want to work. Legs are one of the easiest groups to come up with a lot of different combos for, based on what part of the leg you want to hit. Hope this helped, if not, let me know, O.M.G.