Leg Workouts

Leg muscles are stronger muscle than all your upper body muscles. You will notice that you can perform leg workout with heavier weight unlike any other upper body workout. Doing only upper body workout will make your body look odd and your body will be more prone to injuries. Leg muscles comprise of mainly the gluteus (buttocks), Biceps Femoris or Hamstrings (back of upper leg), Rectus Femoris or Quadriceps (front of upper leg) and Gastrocnemius or calf muscle (back of lower leg). Below are some great lower body workouts.

Squat:

Squat is one of my favorite workouts because one single workout is beneficial for a big group of muscles. It focuses on quadriceps, hamstring and glutes, strengthens your lower back and also increases core strength of your body. There are various types of squat. I am going to tell you about regular squat.
You can also do this holding a pair of dumbbells in either hand for further progress after doing simple squat for some days.

Technique

1. Stand straight with you leg almost shoulder width apart keeping your feet straight to the front.
2. You can rest your hands back of your head.
3. Now slowly lower your body by bending your knees until your thighs are parallel to the floor while keeping you back straight all the time.
4. Now press your heels and move the body back up to the previous position.
5. Always look straight while doing this workout.
6. Do this in 3 sets with 20-25 repetitions. You should increase repetitions later on and start with dumbbell squat for further progress.

Tips
For dumbbell squat hold a pair of dumbbell in either hand palm facing in (like you hold suitcase) and follow the steps stated above. Never let your back form an arch by hunching forward. This is very important otherwise you can get back injuries.

Lunge:

Lunge is another great exercise for your legs.

Technique

1. Hold a pair of dumbbell in each hand palm facing in.
2. Now step forward your right leg keeping the left leg in the same place. You should maintain a wide gap between two legs (not too much wide).
3. Lower your body bending your knees until the thigh of the right leg is parallel to the floor and your left knee is just two inch above the floor.
4. Now push your body back up to get back to the starting position and alternate the same process with your left leg.
5. Keep your upper body vertical to the floor for all the time and always look straight while performing this workout.
6. Do this in 3 sets with 10-15 repetitions for each leg.

Leg curl:

Technique

1. Lie on your front facing the floor on a leg-curl machine firmly gripping the hand grips.
2. Place the back of your ankles under the footpad of the leg-curl machine.
3. Curl your legs up to bring the ankle closer to your buttock.
4. Then reverse the motion to take the leg back to the starting position without allowing the weight to rest on the stack.
5. Do this workout in 3 sets with 10-12 repetitions.

Leg extension:

Technique

1. Sit on the seat of a leg extension machine placing you feet supported in the footpad. Your knees should be bent at 90° angle.
2. Now straighten your legs until your legs are parallel to the floor and lock your knees, hold for 2 second.
3. Reverse the motion to get back to the starting position.
4. Exhale while you are raising your legs.
5. Never allow the weight to rest on the stack in the middle of set.
6. Do this in 3 sets with 10-12 repetitions.