Things You'll Need:
- Barbell and weights
- Squat rack
- Leg-press machine
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Step 1
Build a routine that you can be comfortable with. Lay out the basics of what you plan to do before you execute it. For your leg workout, you want to build a routine that targets the quadriceps, hamstrings and calves.
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Step 2
Start your routine with squat, which should be the foundation of your leg workout. Squats work your quads, hamstrings and calves, as well as many other important muscles, including your core. Always maintain good form, but use as much weight as you can safely handle.To perform squats, start with a barbell racked on a power rack or squat rack, and take a shoulder-width stance under the bar. Remove the bar from the rack with the barbell across your shoulders, and squat down until your thighs are parallel with the floor. Push from your heels, keeping your back straight, and thrust your hips forward as you return to the starting position.Repeat this motion four to 12 times, depending on how much weight you are using and what you can manage.
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Step 3
Finish off your quads with accompanying exercises. After squats, you'll want to include another "pressing" type of leg exercise, like a leg press, hack squat, front squat or lunges. These are all good exercises that work your quadriceps. Rotate between them or find one or two you like the most to include in your workout.Hack squats are done on a hack squat machine, and are similar to regular squats, but with a predetermined range of motion.Front squats are done using the same motion as regular squats, but with the bar resting in front of you across your shoulders. our arms should be crossed, with your hands near the opposite shoulder to hold the bar.Lunges are performed with either a barbell across your shoulders or dumbells in each hand. They are executed by lunging one leg at a time and squatting down one-legged. These can be done in a walking motion if you have room, or in place.
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Step 4
Include hamstring work in your routine. A good leg workout has a section devoted to the hamstring. Stiff-legged deadlifts are a great strength exercise that should be included in your workout. These can be done with either a barbell or dumbells. They are peformed by bending at the waist while keeping your legs straight, and raising and lowering the weight to the floor.Another good hamstring exercise is the leg curl. This is done on a proper machine, lying face down and curling your feet toward your body.
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Step 5
While they make up a small muscle group, your calves are not to be ignored. Simply doing some calf raises at the end of each workout is often sufficient to round out your leg exercises. If you want to do more for your calves, you can do seated calf raises, calf exercises with a barbell (extending to your toes with a bar on your shoulders) or a leg press (starting extended and pushing with your toes).
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Step 6
Work your supporting muscles to better equip the bigger ones. With the legs, this means abductors and adductors. These are the machines you see at the gym that have you either spread your legs out wide or contract your knees together. To develop your legs properly, attention must be paid to all of the muscles you will use.
