Best Leg Exercises

The glutes are the largest muscle in the body, so they also the muscle most capable of burning the most energy.

If we combine this with compound exercises, we generate phenomenal calorie burning potential, as well as the ability to strengthen and build a lot of lean muscle in lower body, upper body and core.  We recommend that you have a spotter with your when doing these exercises, and ideally you should talk to a gym instructor about form.

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Best Leg Exercises 1: Squats

The squat is one of the best “bang for your buck” exercises, particularly because of the amount of muscles the exercise involves.

First we will discuss the weighted back squat (bar on shoulders behind head).

Set up a barbell on a squat rack, with the bar at chest height.

Stand under the bar with your hands a little more than shoulder width apart and your feet shoulder width apart and pointing forward.

Place the bar across the top of the shoulders and neck, in a comfortable position, and brace against the bar.

Keep your head up, either looking forward, or looking toward the ceiling, your shoulder blades together, and chest out, your elbows pointing down by your sides, your abs squeezed and your back straight.

Stand up with the bar on your shoulders, and step forward so that the squat rack supports are still below the bar.

Squat down in a controlled manner to where your thighs are roughly parallel with the floor, your knees should not go further forward than your toes during the squat.

Finish the squat by returning to the standing position by pushing through your thighs, from your heels, keeping your chest up, your abs in, and your back straight.

There are many variations on this exercise, such as the ‘front squat’, where the bar is placed in front of the shoulders, resting on the chest at throat level.

Another variation is the single legged squat, which concentrates the muscle growth more naturally, since we generally use our legs separately.

Another variation is the bodyweight squat, this exercise does not use weights, and the squat can be taken right down into a fully squatted position before return to standing by exploding back up again.  This is a great exercise to both tone and build the muscles.

Best Leg Exercises 2: Lunges

Lunges can be a harder exercise to master but are a great compound exercise that will really build up your glutes and your legs.

Start with your legs three feet or so apart, one forward, the other behind you, your bodyweight central to your legs.  Lower until the knee of your back leg is almost touching the floor – your legs should be roughly at 90 degree angles.  Keep your torso upright, your abs tight, and push yourself back to a standing position.

Once you have mastered the exercise without weight you can add weight.

You can also perform the exercise by standing with the feet shoulder width and in line with one another, then stepping forward to the position as described above, and lowering into the exact same position.

Best Leg Exercises 3: Hip Raises

This exercise will tone and build your hamstrings and glutes, and should be performed after the ‘bigger’ squats and lunges.

Lie on your back, bend both your knees and bring them up to your body.

Keep your abdominals tight, and with your shoulders on the floor, push your hips upward, until your shoulder, hips and knees form a straight line.  Hold this position before lowering back to the start position.

Best Leg Exercises 4: Heel Raises

This exercise will share your calf muscles.

Place your toes on a step, platform, and weight plates.

Use the wall to assist with balance, and lower the heel down below flat, then lift using your calf muscle, until your toe is pointed, and your calf muscle is fully contracted.  Hold this position, and then return to the start.

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Best Leg Exercises 5: Swiss ball curl

This exercise will work on the hamstrings, but will also work other muscles to stabilize your body whilst balancing on the ball.

Lie on your back, and place your ankles on the swiss ball.  Raise your hips off the ground until ankles, hips and knees are aligned.  Bend your knees, and pull your heels toward you until your thighs are at ninety degrees to your calf muscles.  Hold this position, then lower back to the start position in a controlled manner.