Leg Workouts

Leg WorkoutsMost 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.  Your leg muscles are one of the largest muscle groups in your body. If you add muscle to your body, you will burn more fat because muscle needs energy to survive.

The top 10 Leg Workouts

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.

Make Sure You Warm Down Properly after Leg Workouts

After your workout, make sure you do proper warm down stretches, such as, standing straight with your pelvis tipped slightly forward, lifting one leg, grabbing the ankle with your nearest hand and lifting it to your butt.  The idea is to get the ankle to touch the back of your buttocks.  You should experience a stretch down the front of your thigh.  For an even bigger stretch extend your ankle back so that it is a foot away from your behind but on the same level as your buttocks.  Make sure to do equal amounts of stretching on both legs.

You can also stretch the backs of your calves by leaning against a wall.  Take a couple of steps back from a wall and then whilst keeping your body from your legs to your shoulders straight as a plank – lean your hands against a wall so your entire body is doing a standing press-up.  Your feet, however, especially your heels, should be flat on the floor.  If you keep taking a step back, at some point, when keeping your feet flat on the floor, you will find that the backs of your calves feel stretched in this lean-to position.

Another great calf stretch is to stand on an object which is slightly raised with one foot whilst standing slightly in front with your other foot.  I use a rolling pin wrapped in a towel for the perfect raised object.  Place the front of your foot on the middle of the rolling pin whilst keeping the heel of the same foot on the floor.  Now slowly move the other foot in front of the rolling pin and stand on the floor with your weight equally distributed between both legs.  You should feel an even bigger stretch down the back of your calf.  If you need a bigger stretch, you can move your foot more forward from the raised object.

Warming down is essential to your body as you want to remove any toxic lactic acid from your muscles.  Lactic acid causes an immediate burning sensation during and after exercise.  But to most people it is not harmful, nor will it cause muscle aches days after exercise according to the experts.


Check out Ab Workouts | Check out Arm Workouts

Personal Trainer

Home Body Training by Jude Parfait

Call Now ButtonClick to Call Now