Man and Woman vs. the Machine

• Guided motion machines have their place. The leg extension machine is great for developing the quadriceps or the front top part of the leg. Be sure to get a warm up before doing the core workout on the machine. Proper technique is essential for development. During your workout, observe your ending range of motion. This is the end motion when your legs are extended straight out in front of you and the knees are at 180 degrees. Look at the end of the quadriceps where they meet the knee. These muscles should have a full contraction, and this is known as "a squeeze" or maximum contraction. It is important that the legs are warmed up to perform proper technique, and it should be done with light weight to avoid damage to the knee. A squeeze not only takes the quads through a full range of motion, but it also serves to strengthen the knee area.
  
  The mirror of this exercise is the leg curl machine. There are a variety of ways to perform this exercise, from standing up to laying down. Again, form is everything. Always stay in control of your movement all the way through the exercise while it is being executed. Remember that the negative motion is as important as the exertion or the positive movement. If you let the weights come down quickly on the negative motion, then you are loosing almost half of your workout on this particular machine. The end result is that it takes longer to get to your desired goal and the possibility of injury is increased. Both the leg extension machine and the leg curl machine must be properly adjusted to fit your height. Take your time and use each piece of equipment wisely.
  
  

Taking the Lunge

• The walking lunge is an exercise that not only develops great legs, it enhances the shape of the butt as well. You may exercise with or without hand-held dumbbells. Again, it is important that you don't overload the knee joints with weight you cannot properly handle. Start by standing up straight with your feet planted side by side shoulder-width apart. Start with either the left or the right leg and step out. Bend down until the forward knee is at 90 degrees. As you bring the back leg forward, plant it next to the other foot while bringing yourself to standing position. Repeat this exercise with the other leg, alternating as you move forward.