Leg Exercises
Every muscle group must be incorporated into your regular fitness plan and workout routine and leg exercises are no exceptions. Whether you want to work your quads, hamstrings or glutes, there is an exercise for you. While the glutes aren't really a part of your legs, they are close enough so that several exercises you perform will actually work them. The same will be true when working your glutes because your legs will get a great workout in the process.
One of the simplest leg exercises you can perform is the bodyweight lunge. This exercise can be executed in many positions, thus working different muscles each time. The best part? You don't need a machine to do them. You simply use your own body as weight and you can begin.
The lunge is a great bodyweight exercise for the lower body. Adding dumbbells is a great way to challenge the leg muscles to grow stronger. Bodyweight lunges can be used as a conditioning exercise by performing a high number of repetitions and keeping the rest between sets to a minimum. Use lighter dumbbells for strength-endurance and heavier dumbbells to develop strength-size. Repeat this process ten to 20 times per leg. As you go along you'll want to increase the number of reps and sets, but go light when you begin. Once you have completed your sets, switch legs and repeat the process all over again.
Bodyweight squats or "air squats" is another great lower body exercise. Body weight squats performed to parallel develop strength in the glutes, hamstrings, hip adductors, quadriceps and spinal extensors. This exercise transfers well to the real world and can be adapted to meet the needs of almost anyone. For more complete lower-body development body weight squats to below parallel.
The 2 Kettlebell Deadlift works your legs, hips, and back. The 2 kettlebell deadlift is a good exercise for building strength. As with other kettlebell exercises, the 2 kettlebell deadlift is an easier alternative than the barbell version. Kettlebells are also easy to transport so this exercise can be done almost anywhere.
There are many other leg exercises that can be incorporated into your fitness plan and workout routine, some of which require machines. They are all beneficial and will provide you strength and muscle mass.
