LEGS WORKOUTS AND EXERCISES

LEGS WORKOUTS AND EXERCISES

WHAT YOU NEED TO KNOW

• LEGS WORKOUTS ROUTINES
• GYM WORKOUTS FOR TONING LEGS
• WORKOUTS FOR LEGS
• EXERCISES FOR LEGS

Your legs have very strong muscles. No matter which leg workout routine you choose, you'll find that you can lift heavier weights during your leg workouts than with other routines. Not only that, but you'll often find that you can make bigger and quicker gains with your leg workouts. For
example, over the course of a few months, you might find that you're increasing your weights on a weekly basis. When this happens, you really notice your legs taking shape!

If you apply the following leg workout routine, expect huge gains. The key is to use good form, and not to over train your muscles. You need to let your muscles rest in between workouts. Give them 3 or 4 days to rest before training them again. Follow up each workout with a protein shake and your legs will never be the same.

• SINGLE-LEG SQUAT

Stand on a bench or box that's about knee height. Hold your arms in front of you and flex your right ankle so your toes are higher than your heel. Keeping your torso as upright as possible, bend your left knee and slowly lower your body until your right heel lightly touches the floor. Pause for 1 second, then push yourself up. That's one repetition.

• NEGATIVE SQUAT

Stand on your left leg, facing away from a bench. Holding your arms and your right leg in the air in front of you, slowly lower your body until your butt is slightly higher than your breaking point. (Ideally, this should take 5 to 7 seconds.) Sit, then stand up using both legs. That's one repetition. Do six reps with your left leg, then six more  with your right. Complete a set. Rest for 2 to 3 minutes and move on to step 2

• LEG PRESS

The leg press is one of the exercises that are important for building the lower body. 

It is especially useful for working the quadriceps, hamstring, gluteus maximus and the calves. 

The leg press is important for building strength in the lower body and the bones.

It is usually performed by using a vertical leg press machine that uses weight plates or the cable leg press whereby the user pushes unto a plate that is attached to a pulley system which has a weight stack at the other end.

Execution: To perform the leg press, select the appropriate weight and sit with your back against the leg support.

 It is important to keep your back straight so as to prevent injury. Then with your leg against the plate push until your legs are straight, 
then slowly bring your legs back to the slightly flexed position as at the beginning.

• LEG CURLS

Leg curl exercises are important for strengthening and building the hamstring muscles. The hamstrings can be used to define the strength of the lower body.The leg curls can be done with a machine or without one.

One of the principal ways to do the leg curl is to lie face down with your leg under the pads. 

Then curl your legs upwards and when you are at the highest point, then you can slowly lower your leg down again to the starting position and repeat.

Another variation is the sited leg curl machine. Sitting straight down on a leg curl machine, but your leg under the pads and lift, hold at the top and bring it back down again.