Legs ...............................................................................................................
Keep in mind that, if all goes well, your legs will be carrying you from here to
there for the rest of your life. So treat them with respect. By strengthening
your leg muscles, you can head off many common knee and ankle injuries.
And by staying healthy, of course, you can stay active. You can work out more
and develop lean, toned legs that power you up a hill and look good in shorts.Quadriceps .........................................................................................
Given name:QuadricepsStreet name:QuadsWhereabouts:Your quadriceps are the four muscles at the front of each thigh
(refer to Figure 12-9).Job description:Your quadriceps straighten your knee.The training payoff:You need strong quads for walking, running, climbing,
skiing, skating, hopping, skipping, and jumping. Keeping your quads strong
can help prevent knee problems. (If you already have knee pain, check with
your doctor to find out which exercises are best for you.)Special tips:Don’t worry if you feel an intense burning sensation when you do
the leg extension, shown in Chapter 14. This is one of the few exercises that
completely isolates the quads, which causes them to tire quickly. Waste prod-
ucts like lactic acid flood into the muscles, causing you to really feel the burn.Our favorite exercises:Squat, lunge, leg press, and leg-extension machineHamstrings .........................................................................................
Given name:HamstringsStreet name:HamsWhereabouts:Your hamstrings are the three muscles at the back of your
thigh (refer to Figure 12-9).Job description:Your hamstringswork in opposition to your quadriceps; in
other words, your hamstrings bend the knee. They also help out your glutes
when you move from a sitting to a standing position (see the “Gluteus max-
imus” section earlier in this chapter).188 Part IV: Lift and Curl: Building a Stronger Bod with Weights