Leg muscle exercise with safety squat bar, leg press, leg extension and leg curl. Your hard legwork to your quadriceps and hamstring will benefits your entire body.

Leg muscle exercise not only helps move us it also has the greatest impact on your coordination, balance, mobility, stability and power. Leg muscle exercise with home exercise equipment like squat bar, leg press, leg extension, leg curl and lunges affects your metabolism and hormone secretion more than any other muscle group. In a nutshell, your hard legwork benefits the entire body.

As an athlete, your legs are your most important muscle group and as a bodybuilder in a bodybuilding contest, if your legs rank highest among other competitor, you would probably win first place. As a martial artist, your legs are also the foundation for all martial art stances that can be further strengthened by exercise targeting at lower body. So keep your legs in good shape with a proper leg muscle exercise.

Safety Squat Bar

• Squats are the best form of leg muscle exercise and best recommended using Safety Squat Bar or a Smith machine. Wearing a lifting belt and knee wraps for heavy poundage is a must.
  
  Place the bar on your traps below your neck and take a shoulder width stance. Inhale and lower yourself until the tops of your thighs are parallel with the floor. Exhale as you drive the bar back up.
  
  Keep as upright as possible and do not lean over excessively at the waist. Keep your head up and look at the floor ten feet in front of you.

Leg Press

• Next to squat for leg muscle exercise is leg press which provide excellent quadriceps stretch. Place your feet at shoulder width apart and at about 45-degree angle. Using your heels, press the weight up and then lower the weight until your upper thighs are parallel with the leg press pad.

Leg Extension

• Leg muscle exercise using leg extension help stabilize the knee. Hold the grip bars and lean back slightly, extend the lower legs and flex the quads at the top position. Slowly lower the legs.

Leg Curl

• Leg muscle exercise for your hamstring is Leg Curl. Recommended is the standing type for the natural movement of the hamstring. Keep your body straight and your hips down throughout the movement. Curl the weight up and lower it slowly.

Calf machine

• Do the both standing and sitting toe raises. This leg muscle exercise is to develop both the gastrocnemius and the soleus. Position yourself under the calf machine with your feet about ten inches apart and pointed out slightly.
  
  Rise up on your toes as high as possible and in quick time, rise up even higher a second time in a double movement. Slowly lower your heels and stretch the calves before repeating.

Important notes / suggestions for leg muscle exercise:

1. Do leg exercise only once a week.
2. Do two warm-up sets before you do your three sets of squats.
3. Do two warm-up sets before you do your four sets of leg curl.
4. Safety is a major concern with all leg exercises, particularly for people with back problems.

Page topic – leg muscle exercise

Other muscle groups exercise / workout:

[Abdominal Exercise] [Back Muscle Exercise]
[Biceps Workout] [Chest Exercise] [Shoulder Exercise]