If you're looking for an extraordinary pair of legs, then you need to train extraordinarily hard. That means heavier weight, more challenging exercises and a love (read: tolerance for) that next-day soreness that comes with high-octane leg training.
When it comes to your exercise selection, there's no overlooking the importance of multi-joint staples like squats, lunges and step-ups. But if you're looking to really initiate a deep burn, then try bombarding your hamstrings and glute-ham tie-in with the reverse leg curl. This advanced exercise, which should only be attempted as written by those with decent hamstring strength to begin with - and that's only after a few specific warm-ups for your hammies - puts a heavy burden on this crucial muscle group and gives your legs that great front-to-back depth that is the hallmark of figure pros.
Here, Jessica explains the abc's of how to do it right.
REVERSE LEG CURL
TARGETS: Hamstrings, glute-ham tie-in
START: Get in an upright position on your knees, facing away from your partner. Have him/her hold your feet securely.
EXECUTION: Contract your hamstrings and lower your torso toward the floor as slowly as possible, catching yourself with your hands in push-up position. Flex your hamstrings and press yourself up with your arms to return to the start, keeping your back flat.
JESSICA SAYS: "Since this is more of an advanced move, make sure your partner is physically able to press your feet into the floor during the entire exercise."
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