Exercises for a leg workout: Squats and stiff-leg deadlift
May 11, 2009
Strong legs are one of the most important attributes a body can have. Legs not only support us, but their ability when healthy to push blood back up into the body often gets them nicknamed“the second heart.” Leg exercises should be done with proper form to prevent injury, as well as putting the muscles through a full range of motion.
Take a barbell off a squat rack by setting it on your shoulders, not neck, and traps. Grasp the bar with hands a little farther apart than shoulder width. Step back from the rack carefully and assume a comfortable stance upright, with feet shoulder width apart or slightly wider. Always point toes outward slightly, never inward.
Focus eyes on an object in front and slightly overhead. Don’t tilt the head in any direction to avoid losing balance. Keep heels firmly on the floor and back straight. Move buttocks downward and back and downward as if sitting in a chair.
When thighs parallel floor, extend knees and hips and push through heels to return to start. This exercise moves up and down, not sideways at any time. Keep knees in line with toes, back straight and chest up. Always push upward through heels, not toes. Squats can also be done with dumbbells.
Stiff Leg Deadlift
Stand with feet apart about shoulder width. Take a barbell out of a rack or off floor. Grip it with hands separated about shoulder width. Most people use a mixed grip, one overhand and one underhand, to perform this exercise. Keep arms and back straight and knees bent slightly. Bend over at hips to lower the bar toward feet.
When upper body parallels floor, or there’s a comfortable stretch in hamstrings, extend hips to lift barbell up and return to standing.
The stiff leg deadlift primarily works hamstrings, but it also recruits the lower back for stabilization.
Don’t round the back; always keep it straight. Pull shoulders back and thrust chest out. Flexibility will determine how low you can go, but most people don’t go farther than parallel to the floor.
Remember, these exercises are to build muscle and increase flexibility. They won’t reduce fat on the legs. Losing body fat only occurs when a low-calorie diet is combined with aerobic exercise. “Spot reducing” is a myth, so don’t buy into it.
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