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Leg Exercises and Workouts That Create Powerful Legs

Elvis Elvis

Here are some leg exercises that you will find very useful. Insert the ones you like into your workout. Make sure that you concentrate on exercises for both your upper legs (hamstrings and quadriceps) and your lower legs (calves). Also do not forget about your Glutes (your butt). Many upper leg exercises also work your Glutes. Make sure that you always use good form. I explain the proper form on each exercise.

Legs Muscles…

Glutes – Your glutes are the butt muscles. The technical name for them is Gluteus Maximus.

Quadriceps – Your quadriceps, also known as quads are your muscles in the front of your upper legs.

Hamstrings – Your hamstrings, also known as hams are your muscles on the back of your upper legs.

Calves – You have two calf muscles. The gastrocnemius, also called gastroc is worked out when you do calf exercises that require your legs to be extended. The soleus is worked out when you do calf exercises that require your knees to be bent.

Squats

The squat is essential to your workout. It works your glutes, quadriceps, and hamstrings. This is the best leg exercise that you can do. Look for the squat exercise equipment in your gym. Place your feet a little wider than shoulder-width apart. Make sure that your toes are pointing straight ahead or outwards a little but never inwards. Now place the barbell behind your head on your shoulders. Make sure that it is not on your neck.

Leg Exercises and Workouts That Create Powerful Legs

Your hands should be gripped on the bar in a wider than shoulder-width position with your palms facing forward. Take a couple steps back making sure that you have room to execute the exercise. Start squatting as if you were about to sit down on a chair. Try to go down until your upper legs are parallel to the floor. Now go back up and make sure you don’t lock your knees. If you are a beginner this exercise may feel awkward at first until you get used to it.

Throughout the exercise, make sure that your knees do not go past your toes and that your head is facing forward or above. Also make sure that your back maintains a natural curve. Please feel free to ask somebody of expertise if you are doing the exercise correctly. It is so easy to hurt yourself with the Squat exercise.

If you do not feel comfortable with the squat exercise, go ahead and grab a pair of dumbbells, hold them with your arms to the side, and execute the same movement as described above.

Leg Press

Here is yet another king of the leg exercises for those of you wanting to bulk up. The advantage that this exercise has over the squat is that you can put much more weight on it than you can on the squat. Imagine how your shoulders would feel if you put so much weight on them while doing the squat. This exercise works mainly on your quadriceps.

Leg Exercises and Workouts That Create Powerful Legs

Alright, find the Leg Press Machine. Load up the weights and take a seat. Make sure that you adjust the seat so that it feels comfortable. Put your feet shoulder-width apart on the platform. Push up and release the locks with your hands. Make sure you never lock your knees at the top of the movement or you it can result in injury. Now bring the weights down until your knees are approximately 90 degrees. Push back up for one full rep.

Leg Extensions

The Leg Extension Machine works your quadriceps. When you see the machine it is pretty much self-explanitory but I’ll tell you how to execute the exercise anyways. Hey, that’s what I’m here for.

Leg Exercises and Workouts That Create Powerful Legs

Sit on the machine and put your legs towards the inside of the pads at the bottom. Adjust the pads so that they are located on the bottom parts of your shins. Now extend your legs out and bring them back down for one full rep.

Leg Curls

Find the Leg Curl Machine. Most gyms have the Lying Leg Curl Machine but sometimes you will find seated or standing machines. They are all the same movement though.

Lie down on the machine (sit or stand, depending on the machine) and put your legs below the padding. Curl your legs up until your knees are about 90 degrees. Now go back down slowly. Make sure that you keep your body straight and natural to avoid injuries.

Standing Calf Raise

To perform this leg exercise, stand on the edge of a step with a pair of dumbbells in your hands. Raise your heels of your feet so that you are on your tiptoes. Then lower them back down a little bit below the step.

I’m sure that your gym probably has a machine for this exercise. Find it and use it especially if you are using heavy weights. If you don’t find a machine for this, then you can probably use the Leg Press Machine to perform this exercise.

Seated Calf Raise

This is basically the same as the Standing Calf Raise except that you are sitting down. Gee… I could never figure that one out by the name. So find the machine for this and work it.

I recommend that you do both the Seated Calf Raise and the Standing Calf Raise because as I said earlier, they each work a different part of your calf muscles.