Leg and Thigh Exercises

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Barbell Movements

Barbell Squats (mouseover photo)

1. Stand with legs spaced shoulder width apart. Focus on splitting the weight between hips and legs.

2. Tighten abdominals, slightly push hips back (like sitting in a chair) and squat down.

4. Stop where you feel comfortable and still have balance. Drive body back up.

3. Before knees are straight, reverse motion back down.

Muscles Benefited: Gluteus maxumus, abductors, adductors, hamstrings and quadriceps.

Barbell Lunges (mouseover photo)

1. Stand with one leg forward and the other leg back. Focus should be on splitting the weight evenly between legs.

2. Keep abdominal muscles tight and chest up.

3. Under control, slightly move hips back (like sitting down in a chair) and squat directly down.

4. Stop where your feel comfortable (try not to let your back come forward) and drive body back up.

5. Stop before knees are straight and reverse the motion.

Muscles Benefited: Gluteus maxumus, abductors, adductors, hamstrings and quadriceps.

Overhead Barbell Squat

1. With barbell on floor in front of you, take a power stance as you lift the barbell.

2. With barbell lifted overhead, squat.

3. Maintain barbell overhead as you squat.

Overhead Barbell Lunge

This is a power exercise typically.

1. Lift barbell overhead and squat lunge alternating each leg.

2. Keep barbell lifted through lunges.

Dumbbell

Lunge to Dumbbell Biceps Curl to Shoulder Press

This is a strength exercise targeting the total body.

1. With dumbbells in each hand, lunge forward on right leg.

2. As you return to start position, lift dumbbells to the shoulder.

3. Repeat on other leg.

Squat to Dumbbell Biceps Curl to Shoulder Press

1. Squat and hold dumbbells at knee level.

2. Life barbells into bicep curl and then up over the head.

3. Return to squat position with dumbbells at knee level.

Dumbbell Squats (mouseover photo)

1. Stand with legs spaced shoulder width apart. Focus should be on splitting the weight between hip line and knee line.

2. Keep abdominal muscles tight.

3. Push hips back (like your sitting in a chair) and squat down.

4. Reverse motion once knee joint is at a 90 degree angle or where you feel comfortable to standing position.

5. Do not lock knees at top.

Muscles Benefited: Gluteus maxumus, abductors, adductors, hamstrings and quadriceps.

Dumbbell Lunges (mouseover photo)

1. Stand with one leg forward and one leg back. Your focus should be on splitting the weight evenly between your legs.

2. Keep your abdominal muscles tight, knees bent and chest up.

3. Under control, slightly move your hips back (like you are sitting down in a chair) and squat directly down.

4. Stop where your feel comfortable (try not to let your back come forward) and push the weight directly back up.

5. Under control, stop just before your knees are straight and reverse the motion back down.

Muscles Benefited: Gluteus maxumus, abductors, adductors, hamstrings and quadriceps.

Machine Exercises

Leg Press (mouseover photo)

1. During the exercise, keep back flush against back pad.

2. With abdominal muscles tight and chest up, lower weight while pushing hips and glutes back (knees should not move above toes). Focus should be on splitting the weight between your hip joints and knees.

4. Stop where your feel comfortable and push the weight back up.

Muscles Benefited: Gluteus maxumus, abductors, adductors, hamstrings and quadriceps.

Seated Leg Extension (mouseover photo)

1. Adjust leg machine so that axis of rotation is at the middle of the knee joint.

2. Keep lower back flush against back pad.

3. Slowly push weight up while focusing on your quads. Upper body must remain stable throughout exercise.

4. Do not lock knees at the top of the movement and reverse.

Muscles Benefited: Quadriceps.

Hamstring Curl Exercise (mouseover photo)

1. Lay on stomach on a hamstring curl machine. During the exercise, keep hips flush against the bench.

2. Keep abdominal muscles tight and a natural arch in your spine.

3. Under control, curl the weight up to a 90° angle from the machine.

4. Stop where your feel comfortable (do not let hip come up) and lower the weight back.

5. Stop before knees are straight and reverse the motion back up.

Muscles Benefited: Gluteus maxumus, and hamstrings.

Standing Calf Raise (mouseover photo)

1. Stand on a calf raise machine.

2. Keep ab muscles tight, knees slightly bent and chest back.

3. Under control, lower the weight from your ankle joints.

4. Stop before ankles reach bottom of range and push the weight back up from calves.

5. Pause at the top without locking knees. Then, reverse motion back down.

Muscles Benefited: Gastrocnemius, tibialis anterior and soleus.

Bodyweight Thigh Exercises

Bodyweight Wall Squat (mouseover photo)

This is a great at home thigh exercises.

1. Stand against the wall with your legs spaced shoulder width apart. Your focus should be on splitting the weight between your hips and knee line.

2. Keep your abdominal muscles tight, knees bent and chest upright.

3. Under control, push your hips back (like your sitting in a chair) while squatting down.

4. Stop where your feel comfortable (try not to let your back come forward) and stand your weight directly back up.

5. Stop just before your knees are straight and reverse the motion back down.

Bodyweight Lunge (mouseover photo)

1. Stand with one leg forward and one leg back. Your focus should be on splitting your weight evenly between your legs.

2. Keep your abdominal muscles tight, knees bent and chest up.

3. Under control, slightly move your hips back (like you are sitting down in a chair) and squat directly down.

4. Stop where your feel comfortable (try not to let your back come forward) and push your weight directly back up

Muscles Benefited: Gluteus maxumus, abductors, adductors, hamstrings and quadriceps.

Matthew Johnson (Google+) is a certified personal trainer, nutrition expert and an on-line fitness consultant that started ChangingShape.com back in 2001.

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