Beginners Leg Workout Guide
As always a good warm up routine is needed before Before exercising. To warm up your legs Run or cycle for 10 minutes (to warm up your muscles)
[highlight]Lunges:[/highlight] This exercise is excellent for working most of the major leg muscles, as well as many of the smaller stabilizer muscles because it requires good stability.
When lifting weights find a weight that will challenge you with resistance but will not force you to struggle. For these exercises you can use light dumbbells.
Stand with your feet about a foot apart
. Keeping your toes pointed forward, step forward 2 or 3 feet with your left leg. Your left foot should be flat on the ground
. Bend your left leg until your knee is at a 90 degree angle (your right leg will also bend, and your right heel will lift off the ground)
. Hold for a second
. Return to starting position
. Repeat until you've repeated the desired number of reps. Now repeat all steps with the other leg . Try this exercise for 10-15 repetitions over 3 to 4 sets.
[highlight]Standing Calf Raises:[/highlight] For this exercise weights aren't essential for this work, you can use dumbbells, hold hold dumbbells in each hand, then your arms must be straight by your sides, with your palms facing your legs. Stand with your feet slightly apart holding you’re back straight and your stomach in, with your feet pointing forwards. Begin in an standing position slowly push your body up onto your toes raising your heals from the ground, e Slowly lower your heels to the floor and repeat. Attempt this exercise for 15-20 repetitions over 3-4 sets.
[highlight]Leg Extensions:[/highlight] Sit on the leg extension machine seat, and grab hold of the handles on the two sides
Hook your feet under the roller pads and extend your legs forward completely - do not let your body come up from the seat
Lower the weight back down, but not completely to maintain tension in your legs during the entire exercise set. Repeat this exercise for 10-15 reps for 3-4 sets.
[highlight]Hamstring Curl:[/highlight] Lie on the machine comfortably while hooking your legs underneath the pad. Then raise the weight until confortable, while holding on to the hand grips. Repeat this exercise for 10-15 reps for 3 sets.
[highlight]Squats:[/highlight] Holding weights is not essential for this exercise Stand with your feet hip-width apart, slowly lower your body down as though you were going to sit back into a chair. Keep your body weight on the heel of your foot and concentrate on sticking your hips backwards rather than just moving down.
Throughout the movement keep your knees behind the line of your toes.
At the lowest point your knee should be at a 90 degree angle and when you reach this point push back up to a standing position.
Repeat this exercise for 10-15 reps for 3 sets.
After all exercises are complete, always remember to do a full warm down of the muscles used in your routine. Warming down is still an essential part of training and does help to combat muscle strain.
As always a good warm up routine is needed before Before exercising. To warm up your legs Run or cycle for 10 minutes (to warm up your muscles)
[highlight]Lunges:[/highlight] This exercise is excellent for working most of the major leg muscles, as well as many of the smaller stabilizer muscles because it requires good stability.
When lifting weights find a weight that will challenge you with resistance but will not force you to struggle. For these exercises you can use light dumbbells.
Stand with your feet about a foot apart
. Keeping your toes pointed forward, step forward 2 or 3 feet with your left leg. Your left foot should be flat on the ground
. Bend your left leg until your knee is at a 90 degree angle (your right leg will also bend, and your right heel will lift off the ground)
. Hold for a second
. Return to starting position
. Repeat until you've repeated the desired number of reps. Now repeat all steps with the other leg . Try this exercise for 10-15 repetitions over 3 to 4 sets.
[highlight]Standing Calf Raises:[/highlight] For this exercise weights aren't essential for this work, you can use dumbbells, hold hold dumbbells in each hand, then your arms must be straight by your sides, with your palms facing your legs. Stand with your feet slightly apart holding you’re back straight and your stomach in, with your feet pointing forwards. Begin in an standing position slowly push your body up onto your toes raising your heals from the ground, e Slowly lower your heels to the floor and repeat. Attempt this exercise for 15-20 repetitions over 3-4 sets.
[highlight]Leg Extensions:[/highlight] Sit on the leg extension machine seat, and grab hold of the handles on the two sides
Hook your feet under the roller pads and extend your legs forward completely - do not let your body come up from the seat
Lower the weight back down, but not completely to maintain tension in your legs during the entire exercise set. Repeat this exercise for 10-15 reps for 3-4 sets.
[highlight]Hamstring Curl:[/highlight] Lie on the machine comfortably while hooking your legs underneath the pad. Then raise the weight until confortable, while holding on to the hand grips. Repeat this exercise for 10-15 reps for 3 sets.
[highlight]Squats:[/highlight] Holding weights is not essential for this exercise Stand with your feet hip-width apart, slowly lower your body down as though you were going to sit back into a chair. Keep your body weight on the heel of your foot and concentrate on sticking your hips backwards rather than just moving down.
Throughout the movement keep your knees behind the line of your toes.
At the lowest point your knee should be at a 90 degree angle and when you reach this point push back up to a standing position.
Repeat this exercise for 10-15 reps for 3 sets.
After all exercises are complete, always remember to do a full warm down of the muscles used in your routine. Warming down is still an essential part of training and does help to combat muscle strain.
