Table of Contents

Introduction - "Due to the nature of the lower body's relation to the ground, most of the chapters are divided into what are called "open chain" and "closed chain" exercises.  "Open chain" exercises are those in which the distal segment, in this case the foot, is not in contact with a nearly-immovable or immovable resistance. As such, the lower leg will move as if free in space when the knee muscles contract;  or the foot will move free in space when the ankle muscles contract.  "Closed chain" exercises are those in which the distal segment, the foot, is in contact with a nearly-movable or immovable resistance.  Thus, exercises on machines where the bottom of the foot presses onto a plate, even if the plate (or the seat/bench) slides, would be considered closed chain."

Chapter 1:  Total Leg Exercises

• Body Weight - 11 exercises

• Resisted - 23 exercises

• Machines - 8 exercises

Chapter 2:  Quadriceps Exercises

• Open Chain - 19 exercises

Chapter 3:  Hamstring Exercises

• Open Chain - 19 exercises

• Closed Chain - 15 exercises

Chapter 4:  Gluteal Exercises

• Open Chain - 20 exercises

• Closed Chain - 12 exercises

Chapter 5:  Hip Abductor Exercises

• Open Chain - 12 exercises

• Closed Chain - 6 exercises

Chapter 6:  Hip Adductor Exercises

• Open Chain - 11 exercises

• Closed Chain - 3 exercises

Chapter 7:  Lower Leg Exercises

• Gastrocnemius & Soleus

  • Open Chain - 5 exercises

  • Closed Chain - 12 exercises

  • Machines - 5 exercises

• Tibialis Anterior & Medial / Lateral Stabilizers - 5 exercises