Leg Workouts

13888545_mThe top 10 Leg Workouts

Most people have the tendency to focus only on the upper body and abs, and they tend to give leg workouts a miss. If one is focusing only on the upper body and not the whole body as a whole, where legs form the main part, the body would look disproportionate and one would also miss out on huge health benefits which leg exercises have on offer. Quads, glutes, hamstrings, calf muscles when properly exercised, the muscle mass forms a lean structure, which improves ones performance in sports and also improves the fat or calorie burning capability.

The top 10 Leg Exercises which not only work the legs better, but also gives them a more muscular shape and hence a better sculpted lower half, includes-

Lunges:

In this exercise, one needs to stand with their feet around hip width apart while holding dumbbells on the side. To exercise, one needs to take one huge step forward with the right foot, place the foot on the floor and bend it at the knee at a 90 degree angle in such a way that the knees stay behind the toes, while the left leg also bends towards the floor in a simultaneous movement.

The trainer then needs to push himself/herself up back to the starting position and repeat the movement. This exercise needs to be done in 3-4 sets of 8-12 repetitions with both the legs. If the trainer is capable of doing more, he/she needs to increase the weight of the dumbbells. This exercise helps work out the glutes, calves and quads.

Calf Raises

In this exercise, one needs to stand on their heels with them hanging off the edge of the stair while holding dumbbells by the side. Here, the trainer needs to push himself up and down on his/her toes such that the calf muscles are worked out. The trainer needs to do a set of 3-4 with 8-12 repetitions. If the trainer is capable of doing more, he/she needs to increase the weight of the dumbbells. This exercise helps work out the calf muscles.

Leg Curls

In this exercise, one needs to climb onto the machine for leg curls, grip the handlebar, place the footpad just above the heels. The trainer needs to bend his/her legs at the knees, bring the heels towards the buttocks and not touch them, while slowly bringing them down. The trainer needs to do a set of 3-4 with 8-12 repetitions.If the trainer is capable of doing more, he/she needs to increase the weight put on the leg curl machine. This exercise helps work out the calf muscles

Leg Extensions

In this exercise, one needs to sit on the machine used for leg extension, with bent knees and footpad on the shins. The trainer needs to extend his/her legs and bring it back to the original position. The trainer needs to do a set of 3-4 with 8-12 repetitions. If the trainer is capable of doing more, he/she needs to increase the weight used for exercising. This exercise helps work out the quad muscles.

Dead Lifts

In this exercise, one needs to stand with their feet around shoulder width apart, while making sure that the knees don’t get locked. The trainer needs to hold the barbell attached with weights, with palms facing down, having hands shoulder wide apart. The trainer needs to make sure that the back is kept straight and he/she exercises by standing up, holding the barbell and bending down at the waist using the hamstrings and the buttocks. The trainer needs to do a set of 3-4 with 8-12 repetitions. If the trainer is capable of doing more, he/she needs to increase the weight used for exercising. This exercise helps work out the hamstring and glute muscles

Glute Machine

In this exercise, one needs to climb onto the machine used for glute training, grip the handlebar, place one of the foot on the footrest platform. In this exercise, the trainer pushes the platform using his/her glutesupto the stage where the thigh gets aligned to the buttocks. The trainer then needs to lower the platform and do a set of 3-4 with 8-12 repetitions on each side. This exercise helps work out the glute muscles.

Split Squats

In this exercise, one needs to stand with their feet hip wide apart, one leg in front of the other with atleast 1 ½ feet distance between the two legs while holding the dumbbells by the side. The trainer needs to bend his/her knees such that the front leg bends by 90 degrees while making sure that the knee stays behind the toes. In this exercise, the back knee touches the floor and the trainer needs to push himself/herself back to the starting position. The trainer needs to do a set of 3-4 with 8-12 repetitions. If the trainer is capable of doing more, he/she needs to increase the weight of the dumbbells. This exercise helps work out the calf, glutes and quad muscles.

Sumo Squats

In this exercise, one needs to hold a dumbbell with both the hands, while standing on their feet which are shoulder wide apart. The trainer needs to sit down and stand up while holding the dumbbell such that the thigh becomes parallel to the ground. The trainer needs to do a set of 3-4 with 8-12 repetitions. If the trainer is capable of doing more, he/she needs to increase the weight of the dumbbells. This exercise helps work out the inner thighs and quad muscles.

Squats

In this exercise, one needs to grip the barbell while keeping a distance of the arms slightly more than that of the shoulders with weights put on it across the back of the shoulders & traps and with the feet shoulder wide apart and slightly outwardly bent shoulders. The trainer, while keeping his/her back straight needs to get down such that the thighs become parallel to the ground and come up. The trainer needs to do a set of 3-4 with 8-12 repetitions. If the trainer is capable of doing more, he/she needs to increase the weight put on the barbells. This exercise helps work out the calves, glutes and quad muscles.

Leg Press

In this exercise, one needs to climb onto the machine used for leg press, place their feet hip wide apart on the foot platform, such that the toes face slightly outward. The trainer needs to lower the platform until the knees are at a ninety degree angle and get it back up until the legs are almost straight. The trainer needs to do a set of 3-4 with 8-12 repetitions. This exercise helps work out the calves, glutes, hamstring and quad muscles.

These are some of the good leg workout exercises which one can do, in order to make the legs look, not only good, but also make them extremely lean and highly efficient.