| Leg exercises are actually a grouping of motions | | | | offering the very best workouts. The squat is done by |
| actions designed to target several different muscle | | | | taking a weighted barbell on the shoulders and bending |
| systems in the legs, most commonly the glutes, | | | | down until the top of the legs are parallel with the |
| hamstring, quadriceps, biceps femoris, leg abductors, | | | | ground, then pushing back to a standing position once |
| leg adductors, and calfs. Some leg exercises | | | | more. While squats can be done with no more |
| effectively work out many of these areas, while | | | | equipment than the barbell and weights, be certain a |
| others are designed specifically to target one area or | | | | spotter is present for such intense free lifting. For |
| system. | | | | those who work alone a squat machine or squat |
| There are some functional leg exercises that can be | | | | power rack is essential to maintain safety. Leg |
| done at home with little or no equipment. Chief among | | | | presses replicate much of the motion of a squat, |
| these are lunges and calf raises. To do a proper lunge | | | | except the lifter sits or lies down and presses weight |
| simply stand straight up then step forward a few feet | | | | up with the legs. As with the squat, the leg should be |
| while keeping your back foot planted, bend your front | | | | at a 90-degree angle bend before pressing upward. A |
| knee to a 90-degree angle, then push back up to a | | | | leg press machine offers many of the benefits of the |
| standing position then alternate legs. To increase | | | | squat without stressing the back. Leg extensions are |
| resistance hold a dumbbell of the desired weight in | | | | done on a leg extension machine by hooking the feet |
| each hand. Calf raises can be done on any stair; | | | | beneath the roller pad and extending the legs outward, |
| simply stand with your toes on the step and push your | | | | pressing up the desired weight in the process. This |
| weight up, then let yourself dip down as far as you | | | | exercise is particularly good at isolating the quadriceps. |
| can, then use your calfs to lift you up again. Dumbbells | | | | Finally, lying legs curls are done on a bench with a leg |
| can be used to add weight to this exercise as well, but | | | | curl extension. While belly down on the bench, hook the |
| for those wanting the best results a calf raise machine | | | | feet beneath the curl pad and curl the legs, and the |
| may be the best bet. | | | | weight, up and toward the lower back. Settle the |
| As for mechanically enhanced leg exercises, the most | | | | weight slowly and steadily to avoid injury. |
| effective and best designed include: squats, leg | | | | These combinations of machines and barbells will help |
| presses, leg extensions, and lying leg curls. All these leg | | | | you make the most out of your leg exercises. |
| exercises require equipment, but they compensate by | | | | |