There are reasons why leg training is not popular among most people working out with the weights. Most weightlifters pride themselves on having impressive upper body. Ask any strength trainers what they can bench press and they are quick to answer, but few people want to know what we can press with our legs.
Still, the temptation to neglect strength training legs seriously diminishes overall returns on your overall investment in exercise. By devoting a portion of your workout routine to the legs, you will not only balance your physique, but you will improve your overall fitness, strength and performance.
Improved Overall Symmetry, Strength and Performance
Strength training the legs will balance the symmetry of your body. This not only looks better but, more important, it balances your movement so that no particular area of your body has to compensate for weaknesses in another. When you have a strong lower body, you are able to engage in more physical activities. You can jump higher, lift more, run faster, and basically be a more active, higher performing human being. Since the lower body is an integral source of support and power, well developed legs will help in just about any sport that requires total body involvement.
Increased Metabolism
By building your leg muscles, you increase the overall ratio of muscle in your body mass. More muscle means increased metabolism. Increased metabolism leads to higher calorie consumption, more fat burning, more energy and more easily regulated weight control, even when resting.
Recommended exercises for legs
Barbell Lunges is your first exercise to be done with a generous amount of weight so that 10 reps gets you a tad winded. This is one exercise which will be done with lower reps, 3-4 sets of 15. Don't forget to do this PER LEG. Watch to ensure the back foot stays properly inline and your hips are not flaring outwards. Also make sure your lead leg knee does not wobble in. Take your time until you can do them fluidly.
One Leg Hack Squats are a very intense exercise so need to watch your form for safety and effectiveness. The mid of your knee should line up with the outside of your foot. Try not to let your hips get into too much momentum, just lighten the weight. 3x25 per leg with very light weight is your goal here. Pull your belly button into your lower back during this exercise.
Cable Inner Thighs Pulls help to tighten that flabby inner thigh area which most women complain about. 4 sets of 25 per leg at a moderate weight is your target. Keep the movements slow and controlled without too much momentum from your hips.
Your last exercise is also an anaerobic activity which helps with fat burning. I save this for last because it will make your legs feel like noodles yet firm them up. You want to focus on form, then speed, then height. The bonus here is you also get to firm up your tush with this exercise. Start off with 10, rest for 30 seconds and then do 20. Rest for a minute and do 20 more. Now stretch your quadriceps, hamstrings, calves and glutes. For week 3 and 4 on this program I would add one more set of 10.
Try this out 1-2 times per week for a month as your leg workout to supplement your training or use this 3 times per week to focus on leg tightening results to be slightly more drastic.
Still, the temptation to neglect strength training legs seriously diminishes overall returns on your overall investment in exercise. By devoting a portion of your workout routine to the legs, you will not only balance your physique, but you will improve your overall fitness, strength and performance.
Improved Overall Symmetry, Strength and Performance
Strength training the legs will balance the symmetry of your body. This not only looks better but, more important, it balances your movement so that no particular area of your body has to compensate for weaknesses in another. When you have a strong lower body, you are able to engage in more physical activities. You can jump higher, lift more, run faster, and basically be a more active, higher performing human being. Since the lower body is an integral source of support and power, well developed legs will help in just about any sport that requires total body involvement.
Increased Metabolism
By building your leg muscles, you increase the overall ratio of muscle in your body mass. More muscle means increased metabolism. Increased metabolism leads to higher calorie consumption, more fat burning, more energy and more easily regulated weight control, even when resting.
Recommended exercises for legs
Barbell Lunges is your first exercise to be done with a generous amount of weight so that 10 reps gets you a tad winded. This is one exercise which will be done with lower reps, 3-4 sets of 15. Don't forget to do this PER LEG. Watch to ensure the back foot stays properly inline and your hips are not flaring outwards. Also make sure your lead leg knee does not wobble in. Take your time until you can do them fluidly.
One Leg Hack Squats are a very intense exercise so need to watch your form for safety and effectiveness. The mid of your knee should line up with the outside of your foot. Try not to let your hips get into too much momentum, just lighten the weight. 3x25 per leg with very light weight is your goal here. Pull your belly button into your lower back during this exercise.
Cable Inner Thighs Pulls help to tighten that flabby inner thigh area which most women complain about. 4 sets of 25 per leg at a moderate weight is your target. Keep the movements slow and controlled without too much momentum from your hips.
Your last exercise is also an anaerobic activity which helps with fat burning. I save this for last because it will make your legs feel like noodles yet firm them up. You want to focus on form, then speed, then height. The bonus here is you also get to firm up your tush with this exercise. Start off with 10, rest for 30 seconds and then do 20. Rest for a minute and do 20 more. Now stretch your quadriceps, hamstrings, calves and glutes. For week 3 and 4 on this program I would add one more set of 10.
Try this out 1-2 times per week for a month as your leg workout to supplement your training or use this 3 times per week to focus on leg tightening results to be slightly more drastic.
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