Leg Exercises: Weights

Squats

Squats are without a doubt he best leg workout out there. If you choose to perform only one leg workout make sure it squats.

• To perform this exercise choose a barbell of desired weight and load it onto the squat rack.
• With your knees slightly bent and your feet apart, position yourself under the barbell by having it rest behind your head on your shoulders. Grip the bar at a width that is a little bit outside your shoulder line.
• When you are ready push off with your legs and lift the barbell until you are upright. Step away from the rack so that you are allowed free range of motion.
• Slowly bend your knees and lower yourself to the ground until your thighs are parallel to the ground (you can go lower if you want but make sure you at least get parallel to the ground). Then lift up again until your body is back to the standing position. Repeat the exercise as needed.
• Make sure your back is straight and your head is up throughout the exercise.

Tip: You will be working out different regions of your thighs depending on how wide or narrow your feet stance is. A narrower stance emphasizes your otter thigh and a wider stance emphasizes your inner thigh. The basic stance is shoulder width apart. Choose the right stance to accommodate your needs.

Standing Calf Raises

• To perform this exercise choose a barbell of desired weight and position your body the same way as you would for squats. When getting in your stance make sure your feet are pointed straight forward.
• When you are ready lift the barbell and get in the standing position. Raise your body using only your toes until you are standing on top of your toes. Then slowly lower your body back down until the heals of your feet come close to touching the ground without actually making contact with the ground. Repeat the exercise as needed.
  

Tip: When getting into your stance you feet can also point outward and inward besides pointing forward. Pointing your feet outward will emphasize your inner calf muscles and pointing your feet inward will emphasize your outer calf muscles.

Dumbbell Lunges

• To perform this exercise grab a pair of dumbbells of desired weight. With feet together get into standing position. Also have your arms extended by your sides and dumbbells resting by the side of your mid-thighs.
• When you are ready take a single step forward with your right leg. Keep bending down until your left knee comes close to touching the ground and then push your body back up to the standing position. Alternate the process by stepping forward with your left leg and having your right knee reach for the ground. Repeat the exercise as needed.
  

Tip: You can perform this exercise using a barbell as well. Simply rest the barbell on the back of your shoulders as you would for squats and perform the lunges.

Leg workouts might not be the most fun workouts to do but they are just as important as any other workout if not more important. Your legs make up half of your body and so by neglecting to work them out you are neglecting half of your body. Also it just does not look right when people have huge upper bodies but skinny legs. So make sure to incorporate leg workouts within your whole workout routine and you will be on your way to achieving a balanced physique.

For other workouts click basic workouts.

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