Muscle Building Legs

Weight trainers are often so engrossed in building muscle mass and sculpting the upper body that the lower extremities are often taken for granted. They forget the fact that the lower body, which includes the buttocks, the hips, and the thighs, provides the base for executing your upper-body routines. If you have a weak base, then your exercise regimen will crumble --- as simple as that.

We have below a couple of leg routines that will work all major muscles of your lower body. Although, it would be easier to push heavier weights using these exercises, please take note that it is essential and more effective to start with lighter weights first and focus on perfecting the technique before adding more and more weight.

Before starting the routines, make sure to prep your body and muscles with some stretching and easy aerobic exercises.

Now, you're all set!

1. Leg Press

The leg press will strengthen and firm the quadriceps (or the muscles on the front thigh) and butt muscles. Position yourself in the leg press machine, giving your knees just enough leverage to push the weight up until your knees straighten. And then slowly flex your legs and pause until your legs and your thighs form a 90-degree angle. Repeat the process 12 times for 3 sets.

2. Seated Leg Extension

This exercise targets the quads, as well as your abdominals because you will be using your abs to hold your back straight. The exercise is executed sitting down, with your legs under the pad, just above the ankle. Lift the weight slowly, taking care not to lock your knees, then lower down the weight at the same rate.

3. Hamstring Curl

This is for the hamstrings, the muscle at the back of the thigh. This is the opposite of the leg extension, though the exercise is done with the person lying on his or her stomach. Light weights are recommended for starters since most people have tight hams that are prone to tears from overstretching.

4. The Lunge

The lunge is the most popular among all the leg routines because it works and develops almost all the muscle groups in the lower extremities. This is executed by using a Smith Machine or carrying barbells on your shoulders. First, step forward, while keeping your back straight. Then lower your back leg until the knee is almost touching the ground. Then use the front leg to push your body back to starting position. Repeat the routine.

5. The Squat

The squat share the limelight with the lunge. It works the major muscles of the legs and the hips as well. One common variant of this exercise the dumbbell squat, where the person holds a heavy dumbbell in both hands, then bending the knees, and lowering into a squat. Another variant is the one-legged squat, which is done by leaning against a ball propped against a wall, then lowering into a one-leg squat, just a few inches down. This targets isolated muscles.

What we have here are just a few of the many exercises you can do while on a muscle-building training. If you are unsure of which routine to use work specific muscle groups, you’d like to develop, always consult a personal trainer. Or if you can’t afford one, don’t fret. Fitness pros are rolling out training programs on DVD, VCD, and CD-ROM. Some companies also offer affordable software that let you create a customized workout at your computer. You just plug in your fitness goals, and it automatically designs personalized weekly exercise programs from a database of more than a hundred moves.

Working out and muscle building is now as easy as 1, 2, 3!