Top 5 leg exercises

Training legs is sometimes the last thing on peoples list. Legs are not as noticeable as arms, chest or triceps. Legs should not be neglected and can provide some real strength. Having well built legs supports your whole structure and you can do a lot more with stronger legs. Leg day brings us images of days of hobbling, and legs that feel like jello. You know you have done a good workout when you wake up the next day and your legs give way.
Start your workout with the most challenging exercises and heaviest loads, hitting the thighs from a variety of angles, keeping the volume (sets and reps) high, and training to muscle failure. Altering your foot placement on the leg press allows you to recruit leg musculature in slightly different ways. Putting your feet up higher on the sled shifts some of the emphasis from the quads to the hams and glutes because a greater degree of hip flexion/extension is taking place. Also, don’t shortchange the depth of your knee bend—which should reach 90 degrees—by going too heavy—that also limits glute and hamstrings activation. Unless you’re following a pre-exhaust routine, save the single-joint movements for last.
1] Squats

For this exercise you will need a long bar normally the ones you use when you do chest exercises, this bar should be on a rack. Put the bar behind your head and on the back of your shoulders and take a step or 2 back. With the weight on the back of your shoulders squat down, lean slightly forward and keep your back straight and come back up to standing position. Do this nice and slowly and make sure you do NOT add weight too heavy as it can result in serious injury.

Legs – Squats

2] Leg Press

For this exercise there should be a seat that is tilted and an angle and in almost touching the ground and there should be a metal plate where you put your feet on directly above the seat. Sit on the seat rest your feet on the plate, let it your knees come to your belly and then push the plate out with your legs. Repeat and make sure you do it nice and slow.

Legs – Leg press

3] Leg extensions

This is another great way to work your legs; you sit on the bench place your feet underneath the pads you have a handle to hold on to your side for support. Start lifting the weight nice and slow to work those quadriceps, make sure your comfortable and start on a weight that you can manage. This workout will surly build some mass on those legs.

Legs – Leg Extensions

4] Seated calf raises

This is a machine that works your calves. There is a seat that you sit on and some pads, which you place your knees under, and a toe rest (foot rest but half the size only for the top half of your foot). You lift the weight by tiptoeing while seated. Do this nice and slow to get full benefit. You can also do this standing where the weight will rest on your shoulder and you lift the weight by tiptoeing.

Legs – Seated calf raises

5] Lunges

Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps (or thighs), the or buttocks as well as the hamstrings. A long lunge emphasizes the use of the gluteals whereas a short lunge emphasizes the quadriceps. You can use dumbbells for additional weight.

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