Leg solutions: use this alternative workout to shape a stellar lower body

Muscle & Fitness/Hers, Sept-Oct, 2003 by Tabatha Elliott

Squats, lunges, leg presses. Odds are, you're doing these fundamental leg exercises. Of course, they're effective, and they have their place in a well-designed leg program, but if you really want to sculpt and define your legs, you must advance your training.

The M & F HERS Leg Solutions workout will stimulate your lower half like never before and will break any boring leg-routine rut. It's a program dominated primarily by one-sided (unilateral) training, yet these exercises target both legs because the leg stabilizing your body is also working. Actually, this workout provides a multitude of benefits including:

Stabilizing Strength. By working one leg at a time, core and stabilizing muscles get stronger since they are more involved during this type of exercise. The added benefit here is that when you return to those more conventional exercises, you'll find you are stronger for those as well.

Valued Variety. When you shake things up, your body and your mind snap to attention. For example, you'll be doing leg presses and leg extensions while standing. These core moves will seem new, so those hamstrings, quads and assisting muscles will have to work overtime to figure out how to contract properly.

Focused Force. Doing exercises with one leg at a time allows you to really concentrate on the muscles you're using, which helps you perfect the move quicker. The more you focus, the more you stimulate the muscle--which means better results.

Body Balance. When you do exercises with both limbs, you may not notice if one leg is doing less work. Although you'll have to use less total weight when you work your legs separately, each leg will actually be working harder since it alone is carrying the burden. This can help expose muscle imbalances and help to correct them.

The M & F HERS Leg Solutions Workout

Perform each exercise in the order given in a slow and controlled manner. Concentrate on mastering each move and feeling each contraction. Also, go with light weights as you learn to maintain alignment and stability. Keep the repetitions high and the rest between sets low.

1 Cable Step-Up

primary muscles used: quads and glutes

Get Started: Attach a D-handle to a low pulley. Place a flat bench in front of you so you can stand with the weight rack of the cable apparatus behind you. Grab the handle with your right hand and place your right foot on top of the bench.

Get Going: Push through your right foot and lift yourself onto the bench. In a controlled manner, slowly lower your body back to the floor by bending your right leg, making sure your knee doesn't go beyond your toes. Perform the desired number of reps, then repeat on the other side.

Remember: Squeeze your right glute hard as you lift your body and hold the contraction at the top for a count.

Variation: To recruit your inner thigh muscles more, set the bench to your right side. Start with your right foot on the bench while holding the cable in your left hand, and step up in this fashion.

2 Standing Leg Extension & Hip Flexion

primary muscles used: hip flexors and quads

Get Started: Stand with your back facing the weight stack of a cable apparatus. Hook your right foot inside a D-handle attachment connected to a low pulley. The handle portion of the attachment should be on the top of your foot (see photo). Stand on your left leg with your knee slightly bent and your hands on your hips or resting on a handle for balance. Your right leg should be bent about 45 degrees at the hip so that your knee is pointed in front of you and down, while your knee is bent at about 90 degrees with your feet flexed upward.

Get Going: Fully extend your right leg until it's straight and your foot is in front of you. Complete 15 reps, then immediately go into hip flexion. To do this, maintain a bent knee as you lift your upper leg toward your chest until it's about parallel with the floor or higher. Switch legs after completing the set.

Remember: Maintain the angle in your hip when doing the leg extensions and the angle in your knee when doing the hip flexion.

Variation: Instead of doing 15 leg extensions and then 15 hip flexions, you can do one leg extension followed by one hip flexion, completing the set in this order.

3 Standing Leg Press on assisted pull-up machine

primary muscles used: glutes and quads

Get Started: Stand on an assisted pull-up/dip machine so that your right foot is on the right step of the machine and your left foot is on the middle of the assist platform. Place both hands on your hips (or lightly hold onto the handles to maintain your balance) and keep your back straight.

Get Going: Push down on the platform until your leg is fully extended. Resist the platform back up until your right thigh is past parallel with the ground. Repeat for reps and switch sides.

Remember: Push down through your heel, forcefully contracting your quadriceps as you hold the platform down for a second or two in the bottom position.

Variation: If your gym doesn't have an assisted pull-up/dip machine, you can do this using a rubber resistance tube. Securely attach one end of the thickest tube you can find to a handle at the cable station. (You may have to readjust it to find the appropriate amount of resistance.) Place your foot in the handle of the free end. Your leg should be bent 90 degrees at both the hip and knee at the start. Maintain your balance as you push downward with your foot.