Leg Exercises:
Our Top 5 Leg Workouts

Do you concentrate too much on the bench press and biceps curls?

Are you big 'up top' with the legs of a stick insect?

Or maybe you're overweight and looking to burn fat.

Whatever your situation you could be in need of some quality leg exercises and lower body workouts to help you move forward with your health and fitness goals and get your body into the kind of shape you want.

On this page we have our top 5 leg workouts, which will enable anyone to build toned, strong legs and develop a stable base for any other kind of fitness activity they may do.

First of all though, let's take a quick look at the important, major leg muscles.

What muscles make up your legs?

Hamstrings
The Hamstrings are actually a group of three muscles that are located at the rear of your upper leg and are primarily fast-twitch muscles that respond best to low-reps and powerful moves. The main function of your hamstrings is knee flexion and hip extension.

Glutes
Your Glutes are made up of three muscles, the maximus, medius and minimus. They are one of the largest and strongest collection of muscles in the body and are responsible for hip extension and hip stability.

Tibialis Anterior
The Tibialis Anterior is found at the front of your lower leg and is responsible for both dorsiflexion and inversion of the ankle and foot.

Calves
Your Calves make up the rest of your lower leg muscles. They are responsible for elevating/raising the heel.

Top 5 Leg Workouts

Another benefit of using these leg workouts and building big legs is that muscles burn calories at a higher rate than fat, so toning your body by building bigger muscles can actually help you burn fat and stay lean.

Read on for our top 5 leg exercises...

The Barbell Squat is one of the more well-known leg exercises.
Here's how to do it correctly...

Step 2
With feet shoulder-width apart, position the bar high on the back of your shoulders and take the bar in a wide overhand grip.

Step 3
Once comfortable, slowly lower your body by bending at the knees and 'squatting'.

Step 4
Descend until your thighs are just past parallel to the floor, keeping your knees in line with your toes and a natural arch in your back so your butt is pushed out.

Step 5
Now push back up with force, pause and then repeat for 8-10 reps.

Another powerful leg workout is the leg press.
Here's how to do it...

Step 2
Position yourself comfortably on the seat, with feet hip-width apart on the footplate, legs bent and with knees in line with feet.

Step 3
Brace your abs, and using your heels and forefoot push the footplate away in a firm but smooth motion.

Step 4
Keep your back against the seat and feet flat on the footplate throughout the move.

Step 5
Now, bend your knees and allow the footplate back to the starting position in one steady movement. Pause, then repeat for 8-10 reps.

The leg extension is another popular leg exercise.
Here's the correct technique...

Step 2
Position yourself comfortably on the machine and place the lower part of your shins behind the padded section.

Step 3
Use your hands to take a firm grip either side of your hips, for stability.

Step 4
Keep your back and neck straight. Lift your legs by extending your knees until your legs are straight.

Step 5
Slowly lower the machine to its original position in a smooth motion. Pause, then repeat for 8-10 reps.

Lying Leg Curls are another well-known and popular exercise for building big legs.
Here's how to do them correctly...

Step 2
Lie face down on the machine, with the back of your lower legs resting on the padded lever.

Step 3
Curl the weight up by bending your knees and bringing the heels of your feet towards your butt.

Step 4
Slowly lower your legs back down to the starting position in controlled fashion. Pause, then repeat for 8-10 reps.

Last but not least is the Barbell Lunge.
Here's how to do this leg workout correctly...

Step 2
With feet shoulder-width apart, position the bar high on the back of your shoulders and take the bar in a wide overhand grip.

Step 3
When comfortable, 'lunge' forward with one leg, landing on heel then forefoot.

Step 4
Lower your body by flexing the knee and hip of your front leg until the knee of your rear leg is almost in contact with the floor.

Step 5
Return to your original standing position by forcibly extending the hip and knee of your forward leg. Pause, then repeat for the opposite leg. Do 8-10 reps on each.

Use these leg exercises as part of your regular workout routine, gradually building up the weight used as the moves become easier. Legs are often neglected when working out but remember that you need a strong base to enable you to lift more in your upper-body workouts, which means you will be able to build a bigger upper-body by having toned, strong legs.

And as mentioned earlier, if you tone your muscles your metabolism will work more effectively, helping to burn more calories and fat, even at rest!

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