Most Effective Leg Exercises
Many people in the gym overlook the legs, and that’s a shame, because your legs are your locomotor unit and your foundation and you can’t build a strong body without laying the groundwork.
The qudraceps, hamstrings and calves are the three sections of your legs that require equal attention and lots of work to get strength and size gains.
The topmost exercise for muscle development in the legs is the SQUAT. Because you are moving your body, as well as the weight through space, when doing squats, you will activate over 200 individual muscles with every rep.
Squats blast your glutes, upper hamstrings and quads like no other exercise, not the leg extension or the leg press. Keep in mind that to get the most out of every rep and set, the exercises must be performed in proper form and posture.
When done correctly, you will use your hip extensors to get moving off the bottom of the stroke and then the quads will kick in at the top or lock-out portion of the exercise. Keep your shoulder blades collapsed together and your chest out and use your butt to hunt for something to sit on as you descend, stop when your thighs are at or just past parallel and then push through your heels and butt to drive yourself back up. You can vary your foot position to accent adductors or abductors.
Now that I’ve spent all that hot air telling you how to do squats, I’m going to recommend that you don’t do them, here’s why. Turns out the limiting factor on squats is your low back and in that bilateral squat position it’s not as stable as it could be, and therefore, you are more prone to injury there.
Your lumbar spine and S1 vertebrae are locked together and more stable in a one foot forward stance and therefore you can drive more work to your legs that way. So my recommendation is to sack squats in favor of split squats. This is like doing a lunge, but, you don’t come out of the lunge position until you are done with your reps and then you switch legs and do the other side.
This is also the reason it’s more functional, we are designed to walk, and that stance imitates a step. You can do this with barbells, dumbbells, kettlebells, resistance bands, sand bags and TRX suspension straps. I explain more about lunges in a little while. I will post a video on split squats in the near future.
Stretching is an important part of every exercise; however, it also helps to stretch at the start of every set.
Since we’re talking about squats, you must include the HACK SQUAT (using the machine) in your routine to bombard not just your quads but your abductors & adductors. Your abductors and adductors are notoriously hard at work, but the Hack Squat really targets them. Depending on where and how you place your feet on the platform, you’ll either emphasize your gluts or your quads more. A wide stance will emphasize your adductors, narrow will get a little more abductors. Feet forward will get more glutes and feet under you or back further will emphasize quads (careful not to hurt your knees on these).
Another quality leg exercise is the STRAIGHT-LEGGED DEADLIFT. This is a good exercise for keeping your lower back strong and flexible while really working your upperhamstrings and glutes. Once again, collapse your shoulder blades together and stick your chest out.
You want to start with a comfortable, but challenging weight, and perform these by using a mixed grip on the barbell (one hand palm up and the other palm down), then lower the weight while keeping your legs and back straight.
Keep your knees bent a little. You want to push your buttocks out and keep the bar as close to your shins as possible. You’ll want to do a good number of reps, until you feel the burn in your upper hamstrings and glutes.
Another great exercise is the LUNGE. While paying attention to proper posture, next up will be lunges that will work on your hip extensors which are your glutes and upper hamstrings. When lunges are done with improper posture and bad form the load is thrown onto your knee extensors, your quads.
It will be best to ask a coach to teach you proper posture, especially if you feel your lunges and deep squats in your quads. It’s very effective when you lunge with a barbell, as it requires you to utilize your balance and stabilizers as you do each rep. You can do lunges with dumbbells, too, but you can’t use as much weight.
Three other great tools to do lunges with are: 1) Resistance bands, you can use the bands for either resistance or assistance. In my humble opinion, these are the ultimate tools for doing lunges, hell, you can use a barbell and use the band at the same time. 2) TRX suspension straps. You can use the bands with this also. 3) Sandbags, due to the shape and ever shifting nature, these require different gripping and/or carrying strategies and more core stabilization. Yes, you can use bands at the same time.
We must not forget the calves as developing them will improve you vertical leap as well as balance the legs.
For calf work, the donkey press is probably the most effective for building size and strength.
Form is critical for the donkey press, make sure you keep your knees straight and plantar and dorsiflex your ankles as far as you can, thsi bent over position adds a prestretch to the back of your legs and especially your calves.
Try to remember that injuries are possible if you are doing these leg exercises. So proper form and being honest with yourself regarding how much weight you can successfully lift.
|
|
BLACK AB WHEEL ABDOMINAL EXERCISER WORKOUT $4.25 |
|
|
Ab Circle Pro – Ab abdominal exerciser As Seen on TV! $88.88 |
|
|
New AB Pro Abdominal Exerciser Sit Up Bench Crunch $69.99 |
|
|
Abdominal Roller Exerciser $0.99 |
|
|
EUC Ab Blaster Abdominal Exerciser w/ Workout Mat $25.00 |
|
|
AB Pro Abdominal Exerciser Sit Up Bench Crunch Fitness $69.99 |
|
|
AB SLIDE ABDOMINAL EXERCISER W/KNEE PAD AS SEEN ON TV $1.99 |
|
|
Steam-o-belt Abdominal Exerciser Vibroaction Sauna Belt $149.99 |
|
|
BN!! steam-o-belt unisex ventral abdominal exerciser $135.99 |
|
|
New AB Pro Abdominal Exerciser Sit Up Bench Crunch $69.99 |
|
|
NIP iFit Treadmill Performance Workout Card – Level 3 $29.99 |
|
|
Life Fitness 9100 Treadmill Front Roller Bar $29.99 |
|
|
Treadmill MAT 3×6′6″ XTRA-THICK for under Treadmills! $27.99 |
|
|
Proform 525EX Model PFTL52580 ELECTRONIC TREADMILL $224.50 |
|
|
Precor C954i Treadmill Great Cond. 7 avail. Grt price $1,395.00 |
|
|
Pro Form Sears Golds Gym Treadmill End Cap Left 226324 $36.99 |
|
|
Spirit Esprit ET588 Folding Treadmill * Free Ship in US $1,299.00 |
|
|
New Acclivity GT Portable Folding Manual Treadmill $130.99 |
|
|
Nordic Track C2255 Treadmill Excellent Condition $232.50 |
|
|
Fun & Health Fitness Self Powered Treadmill for Kids $79.95 |
|
|
Schwinn 130 Upright Exercise Bike Replacement Handlebar $5.00 |
|
|
Elliptical Cross Trainer Exercise Bike 2 in 1 Machine $309.00 |
|
|
Leg Trainer Deluxe Pedal Exerciser / Exercise Mini Bike $48.88 |
|
|
NEW FITNESS ELLIPTICAL TRAINER EXERCISE BIKE WORKOUT $109.95 |
|
|
Pedal Exerciser Mini Cycle Fitness Exercise Bike 4 Legs $55.99 |
|
|
Elliptical Cross Trainer Exercise Bike Cardio Machine $269.00 |
|
|
Mini Exercise/r stationary bike floor cycle Peddler $121.95 |
|
|
NEW Fun & Health Fitness Happy Exercise Bike for Kids $79.95 |
|
|
NEW 2 IN 1 ELLIPTICAL CROSS TRAINER & EXERCISE BIKE $119.95 |
|
|
NEW 2 IN 1 ELLIPTICAL CROSS TRAINER & EXERCISE BIKE $159.99 |
|
|
Mini Elliptical Cross Trainer Exercise Machine with Bar $124.00 |
|
|
Mini Elliptical Cross Trainer Exercise Machine with Bar $124.00 |
|
|
Elliptical Exercise Machine Trainer Fitness Equipment $189.95 |
|
|
Elliptical Exercise Cross Trainer Fitness Machine New! $189.95 |
|
|
Elliptical Cross Trainer Exercise Bike 2 in 1 Machine $309.00 |
|
|
Elliptical Cross Trainer Exercise Bike Cardio Machine $269.00 |
|
|
CONFIDENCE SPACE SAVER ELLIPTICAL FITNESS MACHINE NEW $139.99 |
|
|
NEW MINI ELLIPTICAL TRAINER HOME EXERCISE GYM MACHINE $104.57 |
|
|
Freemotion E 5.3 elliptical machine $0.99 |
|
|
Reebok RL 1500 Elliptical Trainer Exercise Machine NEW $1,063.00 |
|
|
M1 Lo-Rise Commercial Rowing Machine Accessories: None $1,695.00 |
|
|
A1 Indo – Row Home Rowing Machine Accessories: None $895.00 |
|
|
S1 Rowing Machine in Stainless Steel Accessories: None $2,500.00 |
|
|
ARGOS PRO FITNESS ROWING MACHINE UK LISTING $8.00 |
|
|
S4 Natural Rowing Machine in Ash Wood Accessories: None $1,095.00 |
|
|
Kettler Kadet Rowing Machine $200.00 |
|
|
great condition precor precision usa rowing machine $43.00 |
|
|
DP 300 Rowing Machine with manual $99.99 |
|
|
Cardiovascular excercise rowing machine $26.00 |
|
|
CONCEPT 2 CONCEPT2 ROWING MACHINE ERG ERGOMETER MODEL C $386.00 |
|
|
NordicTrack Pro Ski Machine $10.49 |
|
|
NORDIC TRACK PRO SKI MACHINE COMPUTER PULSE LN $247.77 |
|
|
Nordic Track Ski Machine Pro NordicTrack & Monitor EUC $159.00 |
|
|
Nordic Trac Pro Ski Machine $100.00 |
|
|
Precore 515 E Precision INDOOR SKI MACHINE SKI INSIDE!! $129.95 |
|
|
NORDICTRACK NORDIC TRACK PRO SKIER SKI MACHINE *MINT* $208.95 |
|
|
Nordic Track Pro Ski Exercise Machine,PICK-UP-ONLY,used $85.00 |
|
|
NORDICTRACK NORDIC TRACK PRO SKIER SKI MACHINE willship $385.00 |
|
|
Nordic Track Pro Cross Country Ski exercise machine $69.99 |
|
|
NORDICTRACK NORDIC TRACK PRO SKI MACHINE & COMPUTER LN $226.95 |
|
|
Twist Stepper Stair Step Machine Exercise Band Mini Gym $69.99 |
|
|
stair stepper machine fitness equipment $24.95 |
|
|
Twist Stepper Stair Step Machine Exercise Band Mini Gym $69.99 |
|
|
Tectrix Climbmax Stair Stepper Machine $700.00 |
|
|
Twist Stepper Stair Step Machine Exercise Band Mini Gym $31.00 |
|
|
Xiser stair climber stepping machine Commercial NEW $499.00 |
|
|
TECTRIX EXERCISE STEPPER CLIMBER STAIR MACHINE $499.00 |
|
|
in great condition weslo stair stepper exercise machine $46.00 |
|
|
Twist Stepper Stair Step Machine Exercise Band Mini Gym $69.99 |
|
|
Mini Stepper Stair Steppir Machine Resistance Bands $79.99 |
|
|
The BEST Rebounder! TRI-FOLD – Exercise Trampoline $499.00 |
|
|
15′ FT JUMPKING REPLACEMENT SURFACE TRAMPOLINE MAT NEW $94.95 |
|
|
14′ FT BLUE VINYL TRAMPOLINE SAFETY PAD ENCLOSURE NET $114.90 |
|
|
14′ FT VINYL TRAMPOLINE SAFETY PAD ENCLOSURE NET BLUE $119.90 |
|
|
12′ FT VINYL TRAMPOLINE SAFETY PAD SPRING COVER GREEN $59.90 |
|
|
Trampoline Cover (NEW) 13ft. $3.99 |
|
|
AOSOM 15′ FT Trampoline+Safety enclosure net+Pad+Ladder $389.88 |
|
|
15′ FT TRAMPOLINE SAFETY PAD AND NET REPLACEMENT FT. 15 $119.99 |
|
|
14′ FT TRAMPOLINE SAFETY PAD AND NET REPLACEMENT FT. 14 $112.95 |
|
|
NEW 15′ TRAMPOLINE SAFETY NET ENCLOSURE NETTING 15 FT $58.95 |
|
|
New Polar FT80 G1 GPS Sports Watch Heart Rate Monitor $412.02 |
|
|
Black Calorie Counter Monitor Heart Rate Pulse Watch $0.99 |
|
|
Pulse Heart Rate Monitor Calories Counter Watch Fitness $0.99 |
|
|
POLAR FS1 Heart Rate Monitor Watch dark Blue $25.00 |
|
|
Sport Watch Calorie Counter Heart Rate Pulse Monitor $1.00 |
|
|
Polar S625X heart rate monitor $339.99 |
|
|
POLAR RS300X SD TRAINING COMPUTER HEART RATE MONITOR $115.00 |
|
|
mio sport heart rate monitor $35.00 |
|
|
mio heart rate monitor $45.00 |
|
|
Sport Calorie Heart Pulse Rate Monitor Counter Watch $1.00 |
|
|
Omron HJ-112 Premium Pocket Pedometer NEW $25.99 |
|
|
Digital Scan LCD Calorie Step Pedometer FM Radio B195 $0.99 |
|
|
2 in 1 Pedometer With Fat Calorie Analyzer Counter $0.01 |
|
|
Walking Monitor Step Calorie Counter LCD Pedometer New $0.88 |
|
|
LCD Digital Pedometer Electronic Walking Steps Counter $1.00 |
|
|
CURVES NEW WORKOUT BUDDY & PEDOMETER $8.99 |
|
|
PEDOMETER +FREE LEASH LARGER SCREEN MOST USED FEATURES3 $9.95 |
|
|
2 in 1 Pedometer With Fat Calorie Analyzer Counter $0.01 |
|
|
GOZONE Pedometer steps taken, calories burned, distance $5.00 |
|
|
Freestyle Step Pedometer Counter Walk NEW Blue Monitor $9.98 |
