| A well defined and developed body is important for | | | | your right leg this time. Be careful not to fall! Use lighter |
| the overall health and look of a body. How many times | | | | weights. Can also be done with two dumbbells in your |
| have you seen a guy with a big upper body and tooth | | | | hands instead of a barbell |
| pick legs. This not only looks bad, it can lead to injuries | | | | Quadriceps |
| and cause stress on the knees and hamstring injuries. | | | | Dumbbell lunges |
| Leg exercise helps with the overall development of | | | | Place a barbell on your shoulders like you would if you |
| your body. You should devote an equal amount of | | | | were doing Barbell Squats. Step up onto a flat bench |
| time performing leg exercises as you do your upper | | | | with your left leg. Then step up with your right leg so |
| body. To achieve a well defined, strong, and balanced | | | | you are now standing on the bench. Step down with |
| legs you must incorporate several leg exercises. Your | | | | your left leg, then your right leg. Repeat, starting with |
| leg exercise workout must have different exercises | | | | your right leg this time. Be careful not to fall! Use lighter |
| from different angles to develop all the parts for your | | | | weights. Can also be done with two dumbbells in your |
| Legs. Developing strong legs is crucial to preventing | | | | hands instead of a barbell |
| injuries to other muscles during exercises. | | | | Leg extension |
| To get the best results you need to do 6-10 reps of | | | | Using a leg extension machine, sit in the seat and hook |
| each leg exercise. Choose a weight that you can do | | | | your feet under the padded bar. Adjust the pad and/or |
| up to 10 for three sets. Once you can do 10 then | | | | the seat so that your knees hang off the end of the |
| move to a higher weight for maximal results. You can | | | | seat and the footpad rest on the lowest part of the |
| build up your Leg muscles by doing a variety of leg | | | | shins. Grasp the handles on the machine or the edges |
| exercises with and without weight. | | | | of the seat to keep your hips from lifting up as you |
| Choose at least 2 exercises from The Entire Thighs | | | | perform the exercise. Extend your legs until knees are |
| and Quadriceps group. Always do leg curls for | | | | straight, making sure you remain seated flat on the |
| hamstrings. Every week or so change exercises within | | | | machine. Raise the weight all the way, lock and hold |
| each group. | | | | briefly, then slowly lower the weight back to the |
| Here are a group of the best leg exercises | | | | starting position. Get the full range of motion and feel |
| Entire Thighs | | | | the muscle being worked during the entire movement. |
| Leg press | | | | Do not SWING the weight up! |
| Sitting on a leg press machine, position your feet | | | | This is the best leg exercise for toning the quads an |
| together against the crosspiece about should-width | | | | adding strength around the knees. |
| apart and toes pointed slightly outward. Grasp the | | | | Lateral Squat |
| handle grips or sides of the seat. Bend your knees and | | | | Double leg power jump |
| lower the weight as far as possible without changing | | | | Cross your arms over your chest. With your head up |
| the position of your hips. Do not lower the weight so | | | | and your back straight, position your feet at shoulder |
| far that your hips start to curl up off the seat! Then | | | | width. Squat down until your upper thighs are parallel, or |
| slowly push the weight back up using your heels, not | | | | lower, to the floor. Jump straight up in the air as high as |
| your toes. Do not lock your knees at the top, but | | | | possible, using thighs like springs. Immediately squat |
| rather take the weight to just before lock. Then being | | | | down and jump again. Can also be done with a barbell |
| to lower the weight again SLOWLY. You can change | | | | on your upper back or with dumbbells hanging at your |
| your foot positions to vary the angle on the muscle. | | | | sides. |
| Squat | | | | Hamstrings |
| This is the best leg exercise for size, power, and | | | | Leg Curl |
| overall development of your leg, it can also be the | | | | Lie face down on a leg-curl machine and hook your |
| most dangerous. Make sure you have proper form | | | | heels under the roller pad. Your legs should be |
| when performing this exercise. | | | | stretched out straight so that the pads rest on the |
| Hack squat | | | | back of your ankles. Grasp the handles under the |
| Step up with dumbbells | | | | bench for support. Remaining flat on the bench, curl |
| Place a barbell on your shoulders like you would if you | | | | your legs up until your hamstrings are fully contracted. |
| were doing Barbell Squats. Step up onto a flat bench | | | | Release and lower the weight slowly back to the |
| with your left leg. Then step up with your right leg so | | | | starting position. Concentrate on using a full range of |
| you are now standing on the bench. Step down with | | | | motion and do not SWING the weight up. You can |
| your left leg, then your right leg. Repeat, starting with | | | | point your toes to intensify the burn in your hamstrings. |