legs Excercise

1. Squats Exercise - 

Build Muscle mass/Tone with the King of LeExercises

Nothing comes close to Squats Exercises to Build Thigh Muscles and Bodybuilders swear by its name. Learn how best to do Squats to build bigger thigh Muscles.

Purpose -- To Build Muscle Mass in the Thighs.
If there is only one exercise you want to do for Legs, then it should be Squats. Nothing compares to it.
Execution Technique.
You can use either Squats Machine or Free weights to perform Squats. The best way is to perform on a Power Rack {Very Safe}.
Stance -- The basic stance is feet-shoulder-width-apart. A wider stance works on the inside of the thigh to a greater degree and a narrower stance works on the outside of the thigh to a greater degree.

Steps.
1. Step on the rack so that the Barbell rests across the back of your shoulders. {Raise the barbell and get away from the rack if you are doing with free weights}.
2. Bend your knees and lower yourself with your back straight and head up until your thighs are parallel to the ground. You can also go a little below the parallel if there is no reason not to go deep. I always do squats through full range of motion and make sure my hips are below my knees, i.e. I go below parallel.
3. Now raise yourself up using only the thigh power keeping your back straight to a position with legs nearly locked out.

Points to remember

• Exhale while you exert.{ While moving up here }
• Warm up well before Heavy Squats
• Concentrate on form
• Go as Heavy as possible

Squats are one of the toughest exercises to perform so many avoid them altogether and go with Leg Presses and lunges. And of course not many have the body they desire!!! Remember what you put in is what you get out and when it comes to thighs{ entire Lower body for that matter} Squats are the King.
Just to it.
 
Squats FAQs
 

1. Is Squats prone to Injury?

Any exercise done incorrectly can lead to injury and squats is no exception.

• Perform squats in controlled form with optimum weight.
• Avoid leaning too far forward as the involvement of back muscles increases causing back injury. Maintaining a near-erect posture reduces the compressive effect on the discs.
• Squats is a multi-joint exercise using more muscles than most people know. Squats is a delicate balance between quadriceps and hamstrings and I suggest that you always perform squats full range and go below parallel to get the most of this wonderful exercise.
• American College of Sports Medicine recommends that a weight lifting belt should be used for very heavy lifts although a rise in intra-abdominal pressure has been shown to cause injuries in squats.

All in all, Squats is not an exercise you would want to miss unless you have had an injury before. In such a case get a physical examination done by a sports medicine specialist.

2. Should I go deeper than knee parallel?

If there is no contraindication like poor flexibility and knee problems, then I suggest you go a little below the parallel at least. Numerous studies have shown that there is NO danger to the much debated patellofemoral joint when you go beyond knee deep.
Did you know that in Olympic Squat Lifts, the lift is not complete until the lifter breaks the parallel! The lift has to such that the crease where the thigh meets the torso should be lower than the knee.
Would you rather do partials or Full range moves? That should answer whether you should go just parallel or beyond in squats. [Hint - Full ROM is always the best bang for your energy].
   3.   Can you Partial Squats?
Yes you can. But half squats build stronger quadriceps only as the hamstrings are no totally called for. Make sure you do full squats 3 out of every 4 times. 

2. Leg Presses --

Build Thigh Muscles to Perfection

Leg Press is an one of the best exercise to Build Thigh Muscles. Check out the correct technique and learn how to do it correctly.

Purpose -- To Build Muscle Mass of the Thigh Muscles.
If you have Back problems or are concerned about lower back pressure then Leg Presses are the best thigh Building and toning exercise.

Execution Technique.
There are 2 types of Leg Presses
1. The Diagonalor Vertical Sled type Leg Press seen in a few gyms where weights are attached directly to sled mounted on rails and you sit below the sled pushing the weights with his feet upwards.
2. The Seated Leg Press where you sit upright and push your feet forward.
 
Stance -- The basic stance is feet-together stance.
 

Steps.
1. Position yourself under the machine {Vertical Type} and sit upright {Seated type} and place the feet together placed against the crosspiece.
2. Bend your knees and allow the weight to lower itself until your knees are near 90 degrees.
3. Now extend your legs and press the weight back.
Points to remember

• Move only legs and don't use your arms to push the knees.
• Concentrate on form
• Go as Heavy as possible

There is a variation in Leg Press, called Leg Press - toe-apart position dealt in the Advanced Training Principles Section.

3. Leg Curls - 

Building Hamstring Muscles just got easier.

Purpose -- To Build Muscle Mass in the Hamstrings{ Back of thigh Muscles }

Execution Technique.
This exercise is done on a Leg Curl machine. They can be Lying or Standing Hamstring Curl machines.

Purpose -- To Build Muscle Mass in the Hamstrings{ Back of thigh Muscles }

Execution Technique.
This exercise is done on a Leg Curl machine. They can be Lying or Standing Hamstring Curl machines.

Steps.
1. Lie face down on a lying leg curl machine and extend your legs straight. Position your legs under the support pads.
2. Curl your legs as far as possible until they are fully contracted {heals up  towards your buttocks }. Hold the handles or bench to prevent yourself from lifting off the bench. Keep the movement smooth.
3. Lower the weight to the starting position.
Points to remember

• Exhale while you exert.
• Go full range.
• Avoid jerky movements

A Variation of this exercise is using a Standing Hamstring Curl done one leg at a time.

4. Calf Raises- 

Best Calf Muscle Building Exercise

Calf Muscle Exercises are performed to build 2 basic calf muscles, soleus and gastrocnemius. Seated Calf Raises is the best Calf Muscle Exercise to build quality calves.

Calves are a very aesthetic body part but alas many weight trainers including bodybuilders skip calf training .
Ideally calf muscles should be equal to biceps to be considered fully developed.
If you are lacking on calf muscle development consider Weak Point training with priority training.

The different Calf Muscle Exercises
1. Standing and Seated Calf raises
2. Donkey Calf Raises
3. One legged calf raises.
Seated and Standing Calf Raises are the best exercises to Build Calf Muscles. Learn how to do these to build highly aesthetic calves.

Calf Raises - The Best Calf Muscle Builder
Purpose -- To Build Overall Muscle Mass in the Calves.
If there is only one exercise you want to do for Calves, then it should be Calf Raises. It is the overall Calf Muscle Builder. Nothing compares to it.

Execution Technique.
Calf Raises can be performed Standing or Seated { on Leg Press Machine }. Standing Raises is the gold standard exercise.

Stance -- The basic stance is feet-shoulder-width-apart.
Steps.
1. Step on a Calf Raise Machine with your toes on a block and heals extended into space. Place the shoulders under the pads and hook the weight off the support.
2. Lower your heals as far as possible towards the floor. Keep your knees slightly bent.
3.Now raise yourself up using only the toes and come as far as possible.
Go as heavy as possible. With time you can perform partial repetitions once you get tired on a set.
One Leg Calf Raises
This is done just like the Two leg Raises but you raise one calf at a time. Ithelps isolate and build each Calf muscle separately.
Points to remember

• Exhale while you exert.{ While moving up here }
• Go full range of motion.
• Use high blocks
• Go as Heavy as possible

Many people miss calf training completely. Nothing looks bad { esp. on a beach} to have muscular thighs with skinny calves. Just like abs, calves can be very aesthetic looking, and they are an absolute must if you want to ever compete.

Just to it.

5. Best Hamstring Exercises & 

Workouts to build leg biceps

Best Hamstring exercises to develop Hamstring muscles including Leg curls, Straight-leg deadlifts, squats, lunges and Good mornings. Check the correct technique and workouts to blast your hamstring muscles.
Hamstrings are usually a neglected area. Many people even professionals do not train them hard. But these hamstring exercises done properly can make the difference.
Hamstring muscles are also called the Leg biceps.

The Best Hamstring Exercise
 
The primary exercises for developing the hamstrings is the Leg Curls, done either lying or single legged standing Leg curls.
Leg curls should be the foundation of your Hamstring muscle development. Its the best exercise to develop this area which also gets stimulation from squats and Lunges especially during the lower half range of motion.
So Leg curls hits these area directly and got to be included in every leg training workout.
 
Other Hamstring Exercises
 
Straight Leg deadlifts and Good mornings although are primarily lower back exercises also provide a good stretch to hamstring and glutes. These exercises can be performed after you have done with Leg curls.

Sample Hamstring Workouts

Hamstring Muscles respond to stretches and therefore a good hamstring stretch should be the first part of your Leg training. Check these Hamstring stretches to learn more.
 
Workout # 1
Leg Curls   4 sets of 10,8,6,4 reps

Workout # 2
Leg Curls 3 sets of 8,6,4 reps
Straight Leg deadlifts 3 sets of 8,6,4 reps.

Although I suggest that you do not perform any other body part along with Leg training as it is so demanding, combining lower back exercises along with legs is a good idea as most of the exercises involve both these large muscle groups.

6. Barbell Lunges exercise 

to build muscular thighs and glutes

Heavy Barbell Lunges is a power move to build Thigh muscles. Learn the correct technique and blast your thighs now.

Purpose
To Build thigh and butt muscles.

Execution
This exercise can be done with either Barbell or Dumbbell.


Stance
A feet together stance is recommended.

Steps

1. Holding a barbell behind the neck stand upright.
    
2. Keeping your back straight take a step forward bending your knees and getting them as close to the floor as possible.
    
3. Push yourself back to the starting position and repeat with the other foot.

Points to Remember

• Exhale while you exert.
   
• Bend as far and low as possible without losing form.
  
  
  

  7. Dumbbell Squats Exercise 

  to build Thigh Muscles

  Dumbbell Squats is an excellent alternative to Barbell Squats to build quality muscle mass in the legs. Check the correct execution and build muscular thighs now.
  
  Purpose
  To Build Muscle Mass in the Thighs.
  
  
  
  
  
  Execution
  This exercise is done standing with a pair of Dumbbells.
   
  Steps.
  1. Grab hold of a pair of heavy dumbbells and stand upright with feet shoulder feet apart.
  2. Bend your knees and lower yourself with your back straight and head up until your thighs are parallel to the ground.
  
  3. Now raise yourself up using only the thigh power keeping your back straight to a position with legs nearly locked out.
  Points to remember
  
• Exhale while you exert.
• Warm up well before Heavy Squats.