Leg Exercises – Three of the Best
For men and especially women having a great set of legs is a very desirable outcome when undertaking a weightraining program. Unfortunatey not a lot of people are willing to put in the effort required to acheive this goal.
The upper leg muscles are the biggest and most powerful in the body but they are also the most demanding when it comes to working them out. Anybody who as trained for some time will tell you that the hardest and most dreaded workout is legs. It is because of this perceived intensity that many people especially beginners avoid leg exercises altogether or just add a few half hearted sets into a routine once a week.
This leads to a lack of proportion and symmetry and can effect your overall strength.
If you have been neglecting your legs for a while or not getting the results you are after then here are 3 great leg exercises you must include in your routine
Click here for the skinny guy guide to massive muscle gains
Squats – The king of exercises! This in my opinion is the best leg exercise you can do as it works the quadriceps, hamstrings, and buttocks all in one movement. Regardless of whether you are going for size or just toning up it should be the first leg exercise you choose. To perform this exercise correctly you will stand with you feet about hip width apart, knees slightly bent, abs tight, and with the shoulders situated down and relaxed. Keep your head and neck straight, and your back in natural alignment. With a bar resting on the back of the shoulders slowly squat down to bend the knees at a 90 degree angle. If you cannot go all the way down, then just try to go as far as you can. Important: Do not lean forward. This will put entirely too much pressure on the knees. It is very easy to injure the knee joints in this exercise, as well as the lower back. It is very important too keep your form just right. Squat as if you are about to be sitting down in a chair that is placed slightly behind you. Hold for a count of one, and then slowly raise back up. Never let your knees go past your toes. Raise back up and repeat for the desired amount of reps.
Romanian Deadlift – If you want to target the hamstrings and glutes more effectively then a great leg exercise is the romanian deadlift. To perform this exercise properly use either a barbell or dumbbell with a little wider than shoulder width grip. Bend the knees slightly and push your hips back with a straight back . Keeping your back completely straight at all times, use your hips to raise the bar. The movement should not be fast but controlled. The arms should remain straight. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees. Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower bar to just below the knee and exhale as you complete the movement. Always start with light weights and if not sure seek professional advice.
Lunges – These are great for working all the leg muscles but especially the glutes. To perform a front lunge stand with feet slightly apart and toes pointing forward. Then step forward with one foot and plant it in front of you. Make sure your step is long enough for you to lower the back leg. Support most of your weight on your front heel. Only the ball of the back foot should be on the ground with your back heel elevated. Keep your torso and abdomen straight and your shoulders back. Continue the forward stepping motion. Bend both knees so that the front knee and front ankle are in line with each other. The knee of the back leg should come close to the floor without touching.Drive upwards and back with the front leg to return to original position with your feet slightly apart. Repeat with opposite leg.As you can see, certain exercises for legs can be quite complex, so it is always very important to pay attention to technique and form. Building muscle in your legs should remain no problem just as long as you do not overdo it.
Want a complete muscle buiding strategy?
Want highly effective workouts for quick results?
Ready for spectacular muscle gain?
If you answered yes to any of the above questions then I highly recommend No Nonsense Muscle building. This is the complete guide for anybody who is stuggling to get results or wants to move up to the next level. From complete beginner to experienced lifter this program will make a huge difference to your muscle building efforts
Click here now to check it out
[...] Here are some great exercises for legs [...]