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