Getting A Great Leg Workout

A good leg workout should be the cornerstone of any exercise routine. Having strong, healthy legs offer more benefits than just looking great in a skirt or bike shorts, they can also help improve posture, increased muscle mass, speed the metabolism, and it can reduce the chances of sustaining leg and knee injuries. Whether you’re looking to build killer quads or just nice tone and get rid of cellulite, having a plan is 90% of the battle! No matter what your level of fitness before you begin these exercises, it is possible to create a routine around them that will meet you where you are, and ensure that you show steady improvement, as you grow stronger. Most of the following exercises require no exercise equipment, so there is no need to invest money in gym memberships or home workout tools.

Leg Workouts for Thighs and Hamstrings

The thigh and hamstring muscles can be found at the top of the leg, above the knee. These muscles are used in a number of different daily activities, including everything from climbing stairs to lifting heavy objects. These muscles are naturally among the strongest in the body, which will generally respond well to exercise. Unlike exercises designed just to add bulk, the following exercise options may be done without additional weights. By doing more repetitions with less weight, you will increase muscle tone without adding bulk.

Lunges are one of the most popular, and most effective, exercises for the quadriceps and hamstrings in any leg workout. The movement is simple, and may be done with ease in your own home. Simply take a large step, a few feet long, and plant your front foot. At this point, your front leg should be bent at a 90-degree angle, perpendicular to the floor. Your back knee should be only an inch or so from the ground. To complete the movement, bring your back leg in line with the planted foot and repeat, alternating sides.

While the lunge is offers a great legs workout, it is not ideal for those who have a history of knee problems. This type of bending can put a great deal of pressure on the knees, and may exacerbate any existing problems. To get the benefits of the lunge without doing any damage, keep the legs together and bend at the knee, so it feels as though you are sitting in a chair. Keep your back as straight as possible during the movement, and hold for a few seconds. To keep your form, this exercise may be done with your back against a wall.

Leg Workout for Women

In the same way that upper leg muscle workouts should be adapted to a woman’s goals, so too should those that are designed to increase muscle tone in the calf. Again, for those who wish to add tone and get rid of cellulite without adding bulk, doing more sets of the same exercise, without holding weights, will give shapely, feminine calves. If you so desire, you may combine your calf workout into your cardiovascular routine to increase the benefits and cut the amount of time spent at the gym.

The problem with most leg workout routines is that they don’t attack the total package in a productive way – or, we simply hit the gym with no rhyme or reason to what we’re doing or why. We all know that time is important, when you’re in the gym or working out, its vital that you’re being the most efficient. That’s why it’s important to have a plan. We’ve tried tons of plans and one of the best resources we’ve found so far for a total lower body workout is Joey Atlas, known as the “The Woman’s Trainer.” Joey has created a complete leg, butt, hip, and thigh makeover (with a TON of free information) to help put some direction and structure to your leg workouts. You can check out all his free information here!

Climbing stairs is a great way to firm up the calves. To increase the benefits to this muscle group, make an effort to remain on the balls of your feet as you climb. When done quickly, this exercise will also raise your heart rate and give your heart some exercise as well. Keep your back as straight as possible to ensure that your form remains good and no back injuries result.

Those without access to stairs or a stair climber can work out their calves anywhere. The simplest way to do so requires nothing more than standing on your toes. While keeping the legs together, raise yourself a few inches onto the balls of your feet. After a few repetitions, you will begin to feel the difference in your calf muscles. As you, grow stronger, alternate with each repetition, keeping your weight on a different foot.

A good leg workout can help improve one’s overall health, and may even reduce the pain that is felt due to chronic knee injuries. If you do suffer from a recurring leg condition, be sure to consult your doctor before beginning a new workout program.