The Health Doctors Daily Blog

With all of the possible exercises and exercise combinations—squats, lunges, calf raises, leg presses, step-ups—leg workout days can be killer. Because the legs are made up of such large muscles, and because so many lower body exercises are compound exercises, it is not difficult to work the legs hard. The best leg workouts I’ve had have consistently been those where I used a variety of exercise movements and equipment to work to fatigue from every angle. They are also some of the toughest workouts that can be done.  If you’re interested in real weight lifting, then this article is for you. Perform the following leg workout for maximum results.

For 5-10 minutes, warmup with a slow jog or 5 minutes on the exercise bike. Push it a bit at the end to really get your muscles warm and push your heart rate up.

Cable Squats

If you’re new to the cable/ weight stack apparatus, take a minute to find the right amount of counterbalance weight. If the machine is adjustable, move the pulleys and handle almost to the floor. During the squat, grip the handle or bar close to your chest, and allow the weight stack to counter balance as you flex your knees and push your hips back and down. As you lower your body, keep your weight evenly distributed between legs, and centered through your heels.

The narrower the stance, the more the quads get worked. I recommend standing with your legs about hip width apart. To really target your vastus medialis (inner quads muscle), do a set or two while squeezing a small, inflatable ball between your knees.

Try a one-legged squat by lowering your upper body with both legs, then transferring most or all of your body weight to one leg as you push back to your starting position.

Between barbell squats, calf raises, and plyometric lunges, and work with resistance bands, my legs felt like jelly as I left the gym.

Sidesteps with Resistance Band

If you do this one right, it should make your gluts and outer thighs burn. This exercise really pounds the quads, and that’s why it’s part of the workout. Grip the handles of a resistance band and step on the center. Begin with feet shoulder width apart. Drop the hip downwards steadily as you keep the band tightly pulled. Pick up your right foot (the band should come with it) and take as large a step as possible to the side. Follow this with your other foot. For one set, take 10-15 steps to the right; then retrace your steps moving to the left. Complete the movement slowly, maintaining a bend in the knees.

Plyometric Lunges

Any type of lunge is a great leg workout, as long as you focus on keeping your knee behind your foot and not letting your legs “wobble” back and forth. Plyometrics are included for their capacity to develop explosive power and general athleticism.  Granted, they aren’t up there with barbell back squats but they certainlly pack a punch. The idea is simple: start in a regular lunge. Jump up from the bottom and interchange your legs dynamically. Land in the opposite position to the one you started in, and lower yourself again into a squat. Concentrate on good form and upper body posture throughout the movement.

The best leg workout you’ve ever had should start off with a few sets of each of these exercises, for versatile, compound lower body movements. If you find yourself wanting more, try upping your squat weight, or using a band with more resistance for your side steps. Even if you won’t call it the best leg workout of your life, I’m betting that your legs will concede it’s a good one.

 

Tags: barbell squats, fitness, weight lifting