Upper Maximum
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The Best Leg Workout
With all of the possible exercises and exercise combinationssquats, lunges, calf raises, leg presses, step-upsleg workout days can be killer. Because the legs are made up of such large muscles, and because so many lower body exercises are compound exercises, it is not difficult to work the legs hard. Your legs are big, so hit them hard with exercises that work each muscle thoroughly. The have also been some of the hardest workouts I have ever made it through. If you're interested in real weight lifting, then this article is for you. This is in my opinion one of the optimal leg workouts you could do.
For 5 minutes get the blood flowing with some moderate cardio work. Push it a bit at the end to really get your muscles warm and push your heart rate up.
Cable Squats
If youre new to the cable/ weight stack apparatus, take a minute to find the right amount of counterbalance weight. If the machine is adjustable, move the pulleys and handle almost to the floor. During the squat, grip the handle or bar close to your chest, and allow the weight stack to counter balance as you flex your knees and push your hips back and down. As you lower your body, keep your weight evenly distributed between legs, and centered through your heels.
A narrower leg stance will work the gluts more than a wider stance. Create a decent space between your legs. To really target your vastus medialis (inner quads muscle), do a set or two while squeezing a small, inflatable ball between your knees.
Try a one-legged squat by lowering your upper body with both legs, then transferring most or all of your body weight to one leg as you push back to your starting position.
Between barbell squats, calf raises, and plyometric lunges, and work with resistance bands, my legs felt like jelly as I left the gym.
Sidesteps with Resistance Band
If you do this one right, it should make your gluts and outer thighs burn. The emphasis on the medial and lateral quads muscles is what qualify these a part of my best leg workout. Step on the center, grasping a resistance band. Open your feet to shoulder width. Drop the hip downwards steadily as you keep the band tightly pulled. Pick up your right foot (the band should come with it) and take as large a step as possible to the side. Follow with your left foot. For one set, take 10-15 steps to the right; then retrace your steps moving to the left. Try to keep your knees bent and move at a pace where you constantly feel resistance.
Plyometric Lunges
Any type of lunge is a great leg workout, as long as you focus on keeping your knee behind your foot and not letting your legs wobble back and forth. Plyometrics are included for their capacity to develop explosive power and general athleticism. Granted, they aren't up there with barbell back squats but they certainlly pack a punch. The idea is simple: start in a regular lunge. From the lowest position, jump up and switch your legs (moving one forward and the other back). Land in the opposite position to the one you started in, and lower yourself again into a squat. Concentrate on good form and upper body posture throughout the movement.
The best leg workout youve ever had should start off with a few sets of each of these exercises, for versatile, compound lower body movements. If you find yourself wanting more, try upping your squat weight, or using a band with more resistance for your side steps. Even if you wont call it the best leg workout of your life, Im betting that your legs will concede its a good one.
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