[warrior111]

ok, im a rugby player and i need to get my quads and calf big and strong. I already do leg work outs in my routine but to be honest there one of the weakest mucle in my body. im looking to increase size on the front and back and get them really wide and thick. and to get my cavles massive aswell.
i had cracked my kneecap (playing rugby) and since then my quads have always been week, i guess i never really focused on them.

any good exercise i should focus on
thanks much apreciation

[Kaboom]

Squats!!Lunges and leg extensions.Lots of people dont like Leg extensions but done at the end of the leg workout they are killer on the quads.
Stiff legged deadlifts too.You definitely need to build your hamstrings.

[mr_bhana]

for calves, calf raises, nice, heavy and slow, does the trick for me

[mm1snapper]

Originally Posted by Kaboom

Squats!!Lunges and leg extensions.Lots of people dont like Leg extensions but done at the end of the leg workout they are killer on the quads.
Stiff legged deadlifts too.You definitely need to build your hamstrings.

This pretty much sums it up! Maybe add some leg press. And leg extensions are killer to finish your leg workout...

[Thomas_Rivera]

Basically what kaboom said. I don't know how anyone can -not- like leg extensions, those are by far one of my favorite excercises. Only thing about leg extensions that I dont like are the machines that don't let you put plates for indiviudal legs. The ones that are pin operated are harder to pushup on the side closest to the rack.

[ZackKnight]

Try diff positions on the leg press.

With a more narrow stance you'll get a larger hit on the vastus medialis.

With a lower stance on the plate you'll put more emphasis on the quads.

With a higher stance you can hit more hamstrings and glutes. This will help fill out your leg and give you more power from both sides.

A wider stance also will work more the outer sweep of the quads (the vastus lateralis).

You should also here and there focus on smaller muscles like your adductors and abductors. Keeping the smallest and weakest muscles at full capacity will help you overall because you're only as strong as your weakest muscles.

[mabo]

Back squats - PL style and oly style, front squats, box squats, bottom position squats. Probably best done with a moderate stance, nothing excessively wide.

Hill sprints and sled dragging will build your calves up nicely.

You might have some trouble adding a lot of size now, since you're probably doing heaps of running atm. Has the season started yet?

[42gunz]

you guys are forgetting the most important exercises for Athletes.....
Olympic lifts. these will be more beneficial that leg press.. actually leg press is bad for athletes. it is a slow movement. you are looking for power and explosiveness. screw the size. that will come... work with squats,lunges, olympic lifts and plyos.... i mean if your really serious about rugby. if your just body building.. disregard this post. not really any reason to work calves, only for symetry ( from an athletic perspective anyway)

mabo was on the right track

[ZiR RED]

You guys covered most it.

Walking lunges holding dumbbells over the head is one of my favorite exercises to build lower body strength, core strength, shoulder stability and balance all at once. A priceless exercise in any athletes weight training regime.

Also, much of the movement on the rugby field is side to side (lateral), so try to incorporate lateral squats and lunges into your program as well.

[kenney]

firstly, what position do you play? i think this should be the most important factor when deciding how you wanna train your legs. i played as a Lock and always felt that my calves needed alot of training for that position