Exercises to Develop Your Legs


Every man and woman desires to have well built legs.  Men aspire to have big, strong muscular legs while women dream of long, lean and sexy legs.  Strong legs can be built by playing sports or bodybuilding.  The development of leg muscles increases the person’s endurance level.

Exercises to develop leg muscles are becoming more and more the rage as the importance of strong legs has come to light.  When training your legs, you need to develop the entire leg from front to back and top to bottom.

This includes the hamstrings located in the front of the thigh, the back of the thighs and the calf muscles or soleus.  Given below is a well rounded workout routine for developing the lower half of your body and producing lean muscle mass.

The top exercise for building leg muscles is squats.  They target the entire leg and buttocks.  When performing squats on a Smith machine, that is a machine with a built in barbell with weighted plates.  First, place your feet on the ground should width apart.

Add the right amount of weight that your body can handle.  Adjust the bar so that it is placed behind your neck and rests firmly on your shoulders.  With your back straight and your head upright, squat down into a seated position.  Do not squat straight down; instead, push your rear-end out.

Slowly squat down to a ninety degree angle.  Use your thighs to push through the squat to a standing position.  Do 10-15 reps.

The next exercise is performed on a leg press machine.  Sit in the machine in a decline position with your feet planted on the platform shoulder width apart.  Your feet will be higher than your head.  Add the appropriate weights.  Release the latch and slowly bring the platform down to your body.

Do not go lower than your hips as you will add stress to your knees.  Keep it at a ninety degree angle.  Push through your thighs to return the platform to its original position.  Never lock your knees.  Do 10-15 reps.

Leg curl machines can either be used in a laying position or standing position.  They target the back of the leg.  Lie down on your stomach and place the padded arm over the backside of your ankles.  Raise the padded arm until it reaches your buttocks, hold and slowly lower it.  Hold onto the side handles to keep your body against the bench.  Do 10-15 reps.

Lunges can be performed with a barbell or dumbbells.  Lunges target the thigh and buttocks.  Standing upright, hold a dumbbell in each hand with your arms down by your side.

Take a step forward with one leg while bending at the knee and dipping the whole body down.  Push back with the bent leg to the starting position and repeat again with the alternate leg.