The major muscles in the legs are Gluteals (Glutes), Quadriceps (Quads), Hamstrings (Hams), Calves and Hips. To have strong legs each one of these muscles need to be strengthened. To build the leg muscles one has to workout weight lifting exercises targeting each of these muscles.
Glutes are those muscles covering the butt. Leg presses, deadlifts, squats, lunges and straight leg deadlifts are the common (and most effective) weight lifting exercises highly useful for developing glutes muscles.
Quads are the muscles in front of the thigh. Leg extensions, lunges, squats and leg presses are very effective weight lifting exercises to build Quads muscles.
Hams are those muscles on the back of the thigh. Effective weight lifting exercises for hams are straight leg deadlifts, deadlifts and leg curls.
Calves are found on the back of the lower leg. Seated and Standing posture of calf raises are found to be excellent lifting exercises for the calf muscle building.
Hips contain some smaller muscles known as flexors and abductors. These are used to pull the legs to the body and also to push the legs from the body. Compound weight lifting exercises useful for legs and abdominal region are effective in building hip muscles.
While thinking about weight lifting exercises targeted to legs, many kinds of weight lifting exercises can be considered. You can choose to use machines or not, it's up to you. Many people consider free weights the best because they provide flexibility to move within the natural range of motion. The traditional weight lifting exercises are useful and are time tested to build leg muscles.
Weight exercises with heavy lifts are good options to build stronger leg muscles. You can workout many simple weight lifting exercises without machines. These can include some real squats, calf, and lunges raises. You should use good technique while undergoing weight lifting exercises like squats. If not properly done, this can result in knee injuries as well. Single leg squats is an excellent weight lifting exercise helpful in getting leg mass and imposing leg structure. But they're not something you want to try unless you've been training for a good while!
Do you need answers to any of the following questions?
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What do I eat, and when?
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