Last time you learned about developing your back muscles. This time let’s talk about your leg muscles, which include your quadriceps (front of your thigh), hamstrings (back of your thigh) and your calves. I want to touch on exercises that can be done with or without weights. This way you have plenty of leg exercises that you can do at home if your short on time or cash.
Alot of guys focus on their chest (and biceps) to the exclusion of all other muscle groups, especially the legs. What you end up with is an unbalanced look – big upper body, tiny legs.
Here’s the thing…
The ladies notice. They laugh at men with this unbalanced look. They snicker and point at the guy with the “chicken legs.”
Now if you look around, you’ll probably notice lots of guys at your gym who have this look. That means that if you balance your look by working out your legs, you’ll get noticed everywhere you go – especially the beach.
Looks aside, you should be working on your legs anyway. That’s because your leg muscles are one of the bigger groups of muscles you have. When you put on muscle in your legs, you raise your metabolism. And every time you do a hard leg workout, you’ll burn a whole lot of calories – not just while you’re doing the exercise, but for hours later (generally the rest of the day).
I’m not going to lie to you, don’t be surprised if you find that “leg day” easily becomes one of your most challenging and rewarding workouts. You will likely feel some pain the next day, and you should wear it like a badge of honor. Perhaps the reason some guys don’t work out their legs is because they’re poodles. They’re scared of a heavy lift and the soreness that comes with it.
That’s why you’re different. And that’s why you’ll get great results!
Below you’ll find some of the more popular leg lifts. These are all good leg exercises that you can do at home as well. This list includes the deadlift, which is one of the core lifts all bodybuilders should do. As such, be sure to include the deadlift or squat in your weekly routine, along with two to three other lifts to hit your thighs and two or three to hit your calves…
Thighs (quadriceps and hamstrings)
Deadlifts. You should be doing this lift every week. Have someone watch you (or use a mirror) to make sure you’re using good form.
Lunges. If you have a lot of space, grab a couple heavy weights in your hand (and/or put some around your waist) and do a walking lunge. Be sure to use good form. If you don’t have weightes, do several sets of walking lunges in your hallway or living room and make sure your knee doesn’t touch the ground.
Squats. Here’s another lift you should be doing weekly. You can do both deadlifts and squats every week. If not, then at least be sure that you incorporate one or the other. You can also do body squats with high reps or a couple of sets of jump squats.
TIP: For safety you may use a machine for weighted squats. But since a machine limits your range of motion, it’s better to use a cage or a spotter.
Good morning (hamstrings)
Lying leg curl (hamstrings)
Standing calf raise (these can be done in a hallway weightless with high reps to get a good burn)
Donkey calf raise
Well, that’s it for now, i’ve got to head out on a bike ride. Stay tuned for more.