How To Get Strong Legs

Lunges with dumbbells

After warming up with a light jog or jumping, start with lunges on days you train your lower body to warm up the muscles.  The lunge is a great lower-body exercise because it targets several muscle groups at the same time.  The muscles worked include: glutes, hips, hamstrings, quadriceps, calves, abdominals and your back muscles which act as stabilizers during this exercise.

This exercise requires balance so you practice by using your own body weight before incorporating the dumbbells or bar bells.  Stand with upright and hold two dumbbells in each hand by your sides.

Next, step forward with your right leg about 2 feet while keeping the left foot stationary behind.  Then inhale and lower your upper body down, while keeping your body erect and maintaining balance.  Prevent unnecessary stress on your knees by keeping your front shin perpendicular to the ground and not allowing your knee to go forward beyond your toes as you come down.  Then breathe out as you push up with the heel of your foot back to the starting position.  Then alternate and repeat movements with the other leg.

Squats

Keep your feet a bit farther out than shoulder-width apart and point your toes slightly outward.  Place the barbell across the back of your shoulders.  Then bend your knees and squat until the mid-thigh is parallel to the floor while as you bring your hips and back along with your knees.  Keep the knees

behind your toes ( keeping your head up and slightly looking to the ceiling helps you stay to aligned).  Be sure to keep your lower back straight and your feet planted to the ground.

Deadlifts

Stand with your feet shoulder-width apart and mid-way under the bar.  Hold the bar with an overhand grip.  Keep your eyes looking forward and bend your knees so that your thighs is parallel with the floor.

Then pull the bar upward by straighten your legs until your torso is upright and the barbell touching your thighs.  Remember to keep the barbell close to your body to avoid back strain.  Complete the rep by bending your knees and bringing your hips and butt down with the barbell.  Then repeat.

Hamstring curls

Strong hamstring (back of your thighs) muscles will help you keep stress off the knee joints to avoid injuries.

Place your ankles under a leg-curl machine’s pads in a lying or standing position.  Curl your legs until the pads nearly touch your glutes.  Pause briefly and slowly bring the weight down.

Remember to keep your back in a neutral position during the curl.

Calf Raises

Stand tall and position your shoulders under the pads of the toe raises machine.  Position the balls of your feet on the step and stretch your calf muscles by lowering your heels.  Then push up with your toes as high as you can go.  Pause briefly and lower your heels to the starting point while maintaining control.  Then repeat.  Keep good form by looking straight ahead during the reps.

This exercise can also be performed holding a dumbbell on each hand or a bar bell on your shoulders.  Toe raises are great for strengthen the calves and the ankles.

Toe raises

Some muscles often get overlooked.  In addition to having strong calves, it’s important to strengthen your shins (in front of the calves) also.  This exercise will prevent shin splints.

Sit on a chair that’s tall enough to allow your toes to point without touching the floor.  Place a dumbbell vertically between your feet and squeeze it to hold it in place.  Start by pointing your toes toward the floor.

Next, lift your toes as high as you can. Then bring it back down to the starting position and repeat.

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