Things You'll Need:
- Squat rack, leg press machine
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Step 1
To build strong legs and tone them up, you'll need more than just heavy weight. You'll need to build up your endurance and get some cardio in to sketch the details into your quads. Start off by getting a gym membership or the equipment you need, and make sure your diet is good to fuel your legs.
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Step 2
Do 5 sets of squats 2 times per week, with 2-3 days rest in between for your first leg exercise. A good sample would be to make tuesday and saturday leg days. Make sure you go all the way down until your butt is at a 90 degree angle to your knees or even lower to work out your butt more. Complete about 8 reps for each set. Squatting is manditory to work your stabilizing muscles.
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Step 3
Jump to the leg press machine. This is good so that you can handle more weight without risking falling. Pump out about 10 reps for 4 sets.
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Step 4
Now we'll move on to the leg extensions. This is a great exercise to get your quads on fire. Complete about 4 sets with 12 reps in each set.
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Step 5
After your legs cool down, get about 10-20 minutes of cardio to knock out some body fat. Do this along with keeping a good diet and your legs will be bigger and stronger in no time. If you need instruction on how to do the specific exercises, go to www.bbmechanics.tk and click on "legs." There will be pictures and detailed steps on how to perform these exercises.
