Legs Workout

Before exercising your legs always remember to warm up properly to
avoid any injury. Depending on what parts of the legs you are working on,
warm the specific muscle up accordingly. A 10 minute exercise bike ride
or a slow jog will surfice for most leg exercises. Please view the stretching
procedures earlier in this book. These exercises will use a combination of
free weight and gym equipment.

Lunges: This exercise is excellent for working most of the major leg
muscles, as well as many of the smaller stabilizer muscles because it
requires good stability.
When lifting weights find a weight that will challenge you with resistance
but will not force you to struggle. For these exercises you can use light
dumbbells
Place one leg a couple of feet in front of the other, with legs slightly apart.
Keep your toes pointed forward and your front foot flat on the floor.
Slowly Bend your front leg until your knee is at a 90-degree angle (in a
lunge motion), remembering to keep your back straight. Push up and
return to the starting position. Repeat and do the same for the opposite
leg. Try this exercise for 10-15 repetitions over 3 to 4 sets.

Standing Calf Raises: Standing with your feet slightly apart holding
you’re back straight and your stomach in, with your feet pointing
forwards. Holding weights is not essential for this exercise, so beginners
do not have to use any weights. If you want to hold dumbbells in each
hand, then your arms must be straight by your sides, with your palms
facing your legs.
Holding in your standing position slowly push your body up onto your toes
raising your heals from the ground, ensure you are high enough not to
lose your balance. Slowly lower your heels to the floor and repeat.
Attempt this exercise for 15-20 repetitions over 3-4 sets.
After you have completed all sets in this exercise, shake your legs to
relieve any tension.

Leg Extensions: Adjust the leg extension apparatus, ensuring the
centre of the knee is inline with the central rotation of the lifting arm.
Mount the machine and sit with the lower back against the backrest and
the shins against the ankle support pads. Ensure a light weight is selected
for the first set, and then adjust accordingly to the desired weight. Slowly
straighten the legs forward and up, ensuring not to lock the knee at full
extension. Slowly lower back to a 90 degree angle and repeat. Repeat this
exercise for 10-15 reps for 3-4 sets.

Hamstring Curl: Adjust the leg curl apparatus, so that when lying down
the ankle support pads are aligned with the ankle using only a light weight
(enough for resistance) for the whole of the exercise. Lie facedown on the
apparatus and grip the support handles at the head of the machine.
Ensuring the upper body is stable; proceed slowly to curl the legs in an
upward motion bringing the heels to the buttocks. Slowly return the legs
to the starting position. Repeat this exercise for 10-15 reps for 3 sets.

Squats: Holding weights is not essential for this exercise because practice
and a good balance are required, so beginners do not have to use any
weights. If you want to hold dumbbells in each hand, then your arms
must be straight by your sides, with your palms facing your legs. Stand
with your feet flat on the floor and shoulder width apart (hand by your
side with dumbbells, hands out stretched with your palms down if no
weights are used). Ensure your lower back is in a neutral position.
Slowly descend until the upper legs are parallel to the floor. Then slowly
ascend back to the starting position. Ensure your upper body is in an
upright position to avoid leaning forward and loosing balance. Repeat this
exercise for 10-15 reps for 3 sets.
After all exercises are complete, always remember to do a full warm down
of the muscles used in your routine. Warming down is still an essential
part of training and does help to combat muscle strain.