This is the last part of the series "How To Build Muscles The Easy Way". In this article, we shall see how to train the 3 main muscle groups found on the legs, namely the quadriceps (front part of the upper legs), the hamstrings (back of the upper legs), and the calves (back of the lower legs). However, most people including me, often neglect training the lower body. The emphasis is on the upper body (obviously, because people notice our upper body first). It's time to pay some attention to our legs because they deserve so. Here are some recommended exercises. If you need visual illustrations, you can find lots of such videos on YouTube. All I can do is to describe them in the easiest possible way. Use them at your own discretion.
Training the quadriceps
The quadriceps are the largest and most powerful muscles of the human body. Most sports require the use of this muscle group. We also use the quadriceps for our daily activities, such as walking, running and jumping.
1. Doing squats. This is the easiest way to train your leg muscles. Stand upright with your feet shoulder-width apart. Bend your legs and allow your butt to reach your ankles. Slowly stand up. Repeat. Keep your back straight throughout the exercise.
2. Doing Lunges. This is a forward pushing movement. Stand upright with your feet shoulder-width apart. Place your hands on your hips. Step out with one leg and bend your leg until it forms a ninety-degrees angle. Step back to your original position and repeat with the other leg.
Training the hamstrings
The hamstrings are made up of three muscles, which allows you to bend your knees and rotate around your hips. The hamstrings suffer from cramps easily because they are often neglected during warm-ups before the exercise.
1. Doing lying curls. Lie comfortably on your stomach on the hamstring machine. Use comfortable weights or ask the trainer for advice on the weight that you should use. Curl the weight upwards with both legs. Return to the starting position slowly and repeat. You can also do the one-leg lying curls. Begin with one leg, and then repeat with your other leg.
2. Doing barbell deadlifts. Keeping your back straight, squat down and grab the barbell with both hands using an overhand grip. Stand up and lift the barbell to your thigh level. Slowly lower the barbell to its starting position. Repeat.
Training the calves
Calves are prone to cramps because they are used in almost any activities related to the legs. Marathon runners have the nicest-looking calf muscles around, because they use them all the time. So here are some easy to do exercises for those, oh-so-sexy muscles.
1. Climbing the stairs. Climbing stairs is actually a good exercise for all 3 major muscle groups, the quadriceps, the hamstrings, and the calves. Climbing the stairs also help to burn more energy, hence, aid in weight loss.
2. Doing dumbbell calf raises. Grab a dumbbell in each hand and hang them by your sides. In a standing position, 'tip-toe' your legs. Be sure that you are able to stay balanced and not fall forward. Return to the starting position and repeat. You can also do this without any dumbbells. Just allow for more repetitions.
In conclusion, leg muscles are often the most neglected during muscle building. It is vital that you exercise your leg muscles as well because they are prone to injuries and muscle cramps. And having a pair of sexy, fit-looking legs will turn heads....especially for girls!