Building Your Legs

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Leg curls

Leg curls are very similar in execution to arm curls and can be performed with or without the use of a machine.  Start by lying facedown on a leg curl machine and place the back of your ankles on the ankle pads. Ensure your knees are aligned with the rotating arm of the machine. Next, simply curl your legs up, hold the position for a count of 1-2 seconds and then slowly set your legs back to starting position.  Repeat these steps 10-15 times for 2-3 sets.  This exercise will help build and define your hamstrings. It is important to address the hamstrings because they are harder see in a mirror and, as a result, are often neglected.

Barbell squats and front squats

To target your Quadriceps, Gluteus Maximus, Adductor Magnus and Soleus you should use Barbell Squats and Front Squats. These are two variations of the same exercise and as such are very similar in mechanics.  The main difference between the two is the placement of the barbell.  With barbell squats, you place the barbell behind your head and rest it on your shoulders then lift with your back and knees.  With front squats you place the barbell at chest-level, cross your arms and place your hands on top of barbell – your upper arms should parallel to floor. Dismount the bar from rack and lift with your hands and knees.  Both methods are performed in the same manner. Bend your knees until they’re at a 90-degree angle; hold this position for 1-2 seconds and then return to the standing position. Do not lock your knees when you return to standing position.  For either version, you should repeat this 10-15 times for 1-3 sets.  It should be noted that this exercise will also apply direct pressure to the spine so caution is advised.  

Romanian Deadlifts

This is a great multipurpose exercise that will work your Hamstrings, Quadriceps, Calves, Glutes and Hip extension. Like Squats, Romanian Deadlifts will also entail the use of a barbell.  Stand with your feet hip-to-shoulder-to-width apart and tightly grasp the barbell. While keeping your head up and shoulders back, slowly lean forward. Now begin shifting the weight down toward your heels while allowing your knees to bend slightly. Slide the barbell down your thighs to mid-shin level. Hold this position for 1-3 seconds with the barbell at mid-shin level. Now slowly pull your torso back into the starting position.  Repeat these steps 10-15 times for 1-3 sets and try to keep your arms and legs straight.
 
Before heading off to the gym (for the first time or otherwise) you need to understand that there is no quick fix for positive results. But if you set your goals, devote time, effort and follow a dietary plan, then there’s no reason to believe that your targets are out of reach. Develop an exercise regimen specific to your lower body and slowly integrate this into your weekly exercise routine until it becomes second nature.  The easiest ways to do this are to either set aside a specific day for just training your legs or to target a specific lower body muscle group at the end of each training day. Monitor your progress with an exercise journal and set a target end-date to keep you motivated. Before you know it you will be living your well-proportioned dream.

 

 

 

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