Leg Exercises

Leave the Chicken Legs at Home and Develop Walk Away with Legs that WOW.

By Paul "Batman" O'Brien 

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. IMed., Dip. Adv. OBB, Dip. CHM, Pn1, PN-SSR, PN-NCA, M.AFPA., M.C.Th.A.

Leg Exercises are crucial in developing a strong, lean, firm physique. To often guys skip these in favour of concentrating on the upper body. Women skip them for fear you’ll end up with chunky legs. That’s all hog wash. You need to do leg exercises to gain muscle tissue be it mass or lean, and they are crucial in cutting weight and burning fat.

The reason for this has little to do with your muscles and more with your nerves. In order to stimulate the body into adapting and building lean muscle tissue you need to stress as much muscle as possible. The leg exercises below are designed specifically to stimulate the body into just that. Without them your body will not develop significantly and the majority of the gains you could make will be lost.

If you’re unsure which exercises would benefit you most, or how many times you should perform them for the best results perhaps you should consider Online Personal Training with me. You can find out more here. 

The leg exercises below are among the best of the best and will stimulate tone and strengthen your whole lower body. It’s one of my secrets to quick body transformation. Treasure it and apply it. Let’s get to it. 

The Bodyweight Squat

  1. Start by placing feet shoulder width apart and holding your arms out in front of you.
  2. Proceed to squat down like you are going to sit in a chair.
  3. Your upper body will lean forward slightly and your hips will shift backwards while going down.
  4. Remember to keep your knees from going out in front of your toes while squatting.
  5. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

The Dumbbell Squat

  1. Position the dumbbell on side of your body
  2. Start by placing feet shoulder width apart and holding your arms out in front of you.
  3. Proceed to squat down like you are going to sit in a chair.
  4. Your upper body will lean forward slightly and your hips will shift backwards while going down.
  5. Remember to keep your knees from going out in front of your toes while squatting.
  6. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

Leg Press

  1. Position yourself in the machine with your shoulders and back flat against the pad. Place your feet closer than shoulder width apart on the platform.
  2. Start with your knees bent to a 90 degree angle.
  3. Exhale, bearing the weight on the heels of your feet while straightening your legs. Inhale; slowly return your leg to the starting position.
  4. Repeat as required.

Leg Curl

  1. Position yourself with your back on the floor. Place your hands at your sides with the palms down on the floor.
  2. Pace the heel of one foot on top of a Stability Ball
  3. The other leg should be held in the air above ball. Raise your hips off the floor by pushing your heel down into ball.
  4. Curl the ball towards the glutes by flexing at the knee.
  5. Your hips should remain off floor.
  6. Return to start position.
  7. Remember to maintain stability of ball by utilizing muscles in the trunk and core.
  8. To increase difficulty, raise hands up over chest.

There you have it, some of the best leg exercises you can do. Have fun, work hard and enjoy showing off pins that will get wolf whistles and legs a God would be proud of.

The animations featured on this page are used with the kind permission of Ryan Lee and are part of his online training software - Fitness Generator.





If You Liked Leg Exercises Check out the Amazing Chest Exercises

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