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Hamstrings & Quadriceps
We have lots of reasons for working the hams and quads. Nicely shaped hamstring muscles add that very attractive curve to the back of our thighs, and toned quadriceps add that cool grove down the sides. If you have time for some isolated work on the hamstrings and quadriceps, try one of the exercises below. By the way, once you’re ready, hamstring curls and quadricep extensions are perfect with ankle weights. You can also use resistance bands, but I find them difficult to keep in place.
Learn more about the benefit of Hamstring and Quadricep exercise in fitness news: side of ham and quads.
NOTE: To isolate your hamstring muscles, only lift your foot 6 to 8 inches. If you lift your foot higher (or if you use too much weight), your hamstrings will boogie out of there. They are lazy guys, and they call in reinforcements if too much is demanded of them. PLEASE take the time to stretch these muscle groups after working them.
Standing Hamstring Curl (Work up to 5—8 lb weight)
Starting Position: Stand behind a chair or facing a wall to support your balance with your hands. Transfer your weight to one leg and rest your relaxed leg on the ball of the foot about 3 or 4 inches behind the line of the heel of the weight bearing foot. Flex the knee of your relaxed leg, and lift the foot, heel first, backwards until the foot is about 6 inches off the floor. Keep both knees aligned with each other. Do not allow your flexed knee to move forward of your other knee. Slowly return the foot to the starting position. Repeat up to 12 times. Reverse legs.
  
Lying Hamstring Curl (Work up to 5—8 lb weight)
Starting Position: Lie face down on a floor with your forehead resting on your hands and your legs extended. Place a rolled up towel under your legs just above your knees so your feet can hang in a neutral position. Slowly flex one knee and lift your foot about 6 inches off the floor. Slowly return your foot to the starting position. Repeat up to 12 times. Reverse legs.
 
Floor Quadriceps Extension (Work up to 10—15 lb weight)
Starting Position: Sit on the floor leaning back on your elbows with your knees bent and your feet flat on the floor. Keeping your knees aligned, slowly extend one knee until the foot is in a straight line with the line of the thigh. Do not lock the knee. Slowly return the foot to the starting position. Repeat up to 15 times. Reverse legs.
 
Chair Quadriceps Extension (Work up to 10—15 lb weight)
Starting Position: Same as above, except you are sitting in a chair with both feet flat on the floor.
 
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