Legs.
Quads :
The biarticulate rectus femoris enters passive insufficiency through the completion of knee flexion when the hips are more extended or through the completion of hip extension when the knees are more flexed. The biarticulate rectus femoris enters active insufficiency through the completion of knee extension when the hips are more flexed (other heads of the quadriceps become more active) or through the completion of hip flexion when the knees are more extended (other hip flexors become more active).
See vastus medialis weakness . Also see pulley-like arrangements in body.
Calf :
The biarticulate gastrocnemius muscle enters passive insufficiency through the completion of ankle dorsal flexion when the knees are more extended or through the completion of knee extension when the ankles are more dorsal flexed. The biarticulate gastrocnemius muscle enters active insufficiency through the completion of knee flexion when the ankles are more plantar flexed (hamstrings becomes more active) or through the completion of ankle plantar flexion when the knees are more flexed (soleus becomes more active). In the seated calf raise (knees flexed to 90º), the gastrocs are virtually inactive while the load is borne almost entirely by the soleus.
Here is a workout to train your legs lets see it :
Exercise 1 : Barbell Squat
5 sets of 15, 10, 8, 8, 6 reps
Exercise 2 : Front Barbell Squat
2 sets of 10, 8 reps
Exercise 3 : Hack Squat
3 sets of 10, 8, 8 reps
Exercise 4 : Lying Leg Curls
3 sets of 10, 8, 8 reps
Exercise 5 : Leg Press
3 sets of 10, 8, 8 reps
Exercise 6 : Standing Calf Raises
2 sets of 100, 75 reps
This is legs workout day goodluck.
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