Many individuals, including bodybuilders do not often give much attention to leg training. Leg training is however very essential and for full development of the legs, training both the thighs (front) and the hamstring (back) muscles is a must. Calf exercises are also essential for good physique. Below are some of the best exercises that are very essential for you legs;
The squat, commonly referred to as the king of the lower exercises is great for your legs. This exercise is very essential for thighs, hamstrings buttocks as well as the hip muscles. It is perfect not only in strengthening bones but also in building a good butt.
This type of exercise can easily be performed by either using dumbbells or barbells or with just body weight. Using weights though can give quick results.
2) Leg curls
This type of exercise is essential for building and strengthening the hamstring muscles which basically define the strength of the lower body.
Leg curls can be done either with or without a machine. The best way to do it is to lie facing down with your legs under the pads then curl your legs upwards and when at the highest point, you slowly lower the eggs to the starting point. Do this repeatedly for best results.
3) Leg press
This exercise is good not only for building strength in the lower body but also in strengthening the bones. It is also good for working quadriceps, gluteal maximus, hamstring and the calves.
The exercise can be performed with the use of a vertical leg press machine (uses weight plates) or with a cable leg press whereby the individual pushes the plate attached to a pulley system with a weight stack at the opposite end.
4) Calf raises
This exercise is essential for improving balance and stability. It can be done either with a machine, free weights or just with the body. There are two variations though i.e. the standing calf raise (uses a barbell or dumbbells carried on the back) or the sitting calf raise exercise (uses a machine or free weights).
5) Dumbbell/Barbell Lunges
This exercise is also essential for the lower body since it helps give a firm and a well rounded butt. The muscles involved are the quadriceps and the gluteal muscles.
Leg exercises are very demanding therefore, it requires your full concentration and time. Consistency is also essential in leg training and you will definitely achieve your goals within a very short time.