Leg Exercises

Posted by admin on October 23rd, 2008

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In every gym workout, leg exercises are one of the focal points for building lower body muscles. This may sound easy, but you will have to sacrifice a lot to get the result that you desire. Most people working out have the tendency to focus on just the upper part of the body which is wrong. Having a proportioned body is our main goal for doing a complete workout. Do not skip leg workouts.

For people who engage in bodybuilding programs, having strong leg muscles are a must. Our lower body part consists of the most powerful muscles. Here are some of the best exercises you can try for having muscular legs:

Leg Press – The leg press is a weight training exercise in which the individual pushes a weight away from him using their legs. This is one of the best workout to build your thigh muscles. Sit upright and place your feet against the cross-bar. Turn the machine’s knob to the unlock position to lower down the weights until your knees reach the 90 degree angle. Push the weight up and back down. Repeat for 10 to 12 times on 3 sets.

Squats – Squats are a lower body exercise used in strength training. This is one way of building leg muscle mass. You may use either free weights or squats machine for doing squats. The safe way to do squats is through a power rack machine. Set up a barbell resting across a bar with weights appropriate to you. Do not overload that it may cause an injury to you. Position yourself on to the rack and the barbell resting at your back within the shoulders. Raise the barbell and move away from the rack if doing the free weights. Bend the knees slowly with a proper posture of having a straight back with the butt out. Keep your balance and go as low as you can. The hips should be below the knees. Raise yourself back up using your thigh power and back to the starting position. Keep an erect posture to avoid back injury.

Calf Raise – Calf raises is an exercise in weight training. You can do this exercise with or without weights. For a starter, you may start without weights and just use your body weight as your resistance. You will need a box or a platform to perform this exercise. Position the front part of your feet on the platform leaving your heel hanging. Slowly push your way up using the force from your feet going up with the leg muscle contracting on every stroke. Go back to the starting position and do the routine 10 to 12 times on 3 sets. For advanced workouts, place a barbell on the back of your shoulder and do the steps mentioned above. Remember to always keep an erect posture, butt out, to avoid any risk of injury.

Leg Curl – Leg Curl is an isolation exercise for the hamstrings. Lie face down on a leg curl machine, position your legs with the ankle underneath the padded bar for leverage. Pull the bar towards your butt with the resistance forming on the hamstrings and the lower leg part. Make the movement smooth to create a partial contraction on the muscle part for better results. Do this exercise 10 to 12 times on 3 sets.

Lunges – This is a weight training exercise that is used to strengthen the quadriceps muscles, gluteal muscles and the muscles comprising the “hamstrings”, the semitendinosus, the semimembranosus, and the biceps femoris. You can perform this exercise with a barbell or dumbbells. Position yourself with your feet together and standing erect. With the barbell behind your neck, step forward then bend the knees as close to the floor. Push yourself back up to return to your starting position and repeat the same procedure on the other leg.

Dumbbell Squats – The Dumbbell squat is a lower body exercise used in strength training. Grab a pair of dumbbells weighing more than you usually lift and stand erect with your feet shoulder width apart. Bend the knees slowly with your back straight and your head up until the thighs become parallel to the ground. Move back to your starting position by raising yourself using your thighs for power and keep your back straight.

The exercises mentioned above will be your starting ground in building a great lower body strength, calf muscles and appearance. A workout does not only mean big chest and biceps, it also includes racking up the leg muscles and strengthening up the hamstrings and other parts of the legs. Be sure to have the complete workout possible. For a complete leg exercise, try to combine these supplementary work outs that can help you build a complete leg procedure exercise:

Front squats – The Front Squat will stress your body as much as the Back Squat. Even though the weight will be smaller (at start), the Front Squat is actually harder than the Back Squat. Do this exercise with a barbell on your shoulders and arms crossed on the bar. Lift the barbell off the rack keeping a straight back then slowly bend the knees. Make sure that your thighs are parallel to the ground for better results. Raise yourself up to go back to the starting position. Hack squats, half squats, and sissy squats are almost similar to front squats.

Leg Extensions – The leg extension is a resistance weight training exercise that targets the quadriceps muscle in the legs. The exercise is done using a machine called the Leg Extension Machine. On a leg extension bench machine, position your legs under the bar with pads for support and hold on to both sides of the seat. Extend or lift your legs as far as possible until you feel a contraction on your thighs. Do the movement slowly and repeat the steps. It should not be considered as a total leg workout, such as the squat or deadlift.

Donkey Calf Raise – In this exercise, you will need a gym buddy. It is very similar to the usual calf raise exercise. The only two difference of this routine is you have to bend forward and your gym buddy sitting at your back. With the front part of your feet on the platform and heels hanging, push your way up using the power coming from your legs. You will feel the contraction as soon as you push your way up. Do it slowly for better results. Maintain a straight back to prevent injury.

On doing workouts and exercises always remember to put safety first. Seek an expert’s advice or if possible, get a coach or trainer to help you with your programs. They can tell you what exercises you need for a particular muscle focal point and they will also monitor your progress for best results.

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