Build Big Power With Just 5 Simple Leg Exercises

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As part of any workout program, it's going to be important that you're spending some time dedicated towards leg training. Having strong leg muscles not only creates a more well balanced look for your body, but since the leg muscles themselves are so large, including this leg training in your workout will really help to up the calorie burn you experience that day.

When creating up your fat loss program, there are a few exercises that are going to produce far better results than the rest. By making sure you take the time to include these exercises within the program, you're going to take your results to a much higher level.

Here are some of the best exercises to use to work the leg muscles.

Squats

Squats are often considered the single most important exercise for any fat loss program because they burn such a high number of calories when performed. First, squats typically are the exercise where you will lift the greatest amount of weight through the movement, which serves to increase the metabolism the most.

Also, since squats will work so many muscle groups at once, you'll burn the most calories minute per minute doing this exercise.

Bulgarian Split Squats

The first exercise that you should perform to really zero in on the quads and glute muscles are split squats. To perform this, stand right in front of a bench with one leg up on the bench and a dumbbell in either hand.

Once you're in this position and have your balance, slowly begin to bend the standing leg, lowering yourself down until your knee is just about touching the floor.

Pause for a moment and then rise up once again. To place more emphasis on the quads while doing this movement, begin with the standing leg closer to the bench. Alternatively, if you'd prefer to place more emphasis on the hamstrings and glutes, stand further away.

Step-Ups

The second exercise that can be extremely effective if you're using a high enough weight is step ups. If you've got good balance, using a barbell across your back is the best method for completing this exercise; however, it can also be completed by holding a dumbbell in each hand.

To execute it, you are to step up and onto a bench leading with one leg, being sure the foot is firmly in place before shifting the weight upwards. Once you're in the full standing position, then you can either switch legs and come back down (leading with the opposite foot this time), or lead down with the same leg and then reverse legs for the next rep.

Walking Lunges

The third exercise to start adding to your lower body workout is walking lunges. These again have the flexibility to be done with a barbell or a set of dumbbells, and can also be tailored to have more emphasis on the quads or hamstrings depending on how far of a step you take.

Some individuals will also attempt reverse lunges where they step behind the body rather than forward for a change of stimulus to the muscle groups.

Deadlifts

Finally, the last exercise to add to your lower body workout program is deadlifts. Stiff leg deadlifts are great for strengthen the lower back and glutes, and will help to tighten up the back of your body.

Be sure when doing these you are keeping in good form and not curving the back too much however, or you may notice back pain is creeping in.

By mixing in the above exercises into your lower body workout program you can prevent yourself from becoming bored with the exercises and be sure you avoid a plateau. Consider also varying the different rep ranges as you progress throughout your workout program so that you can also focus on both maximum strength and size development.

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[hotzcubiek]

Weak sauce...

[Holik818]

Gay!!!!!!

[bigblackbanks]

sorry cant watch all of this...watching "Gay Rico" aka the Valet driver demonstrate how to build leg muscle..is not helping me...lol he needs to tone in other areas

[rb3883]

the walking lunge is good but your knee should not go past your toe, take bigger strides.

[vilane421]

i liked the bulgarian lunge squat and the dead weight. ive heard of all these workouts except the bulgarian lunge squat.

[kcjudah]

when you squat, i don't think you are supposed to straighten your knees all the way when you come up, they must be slightly bent....

[Gr8Candid8]

@dtrano Hes bending his legs to lift the weight and keeping his back straight. Its a total body workout, than just a leg workout but still a good choice

[dtrano]

arent dead lifts for lower back?? maybe you meant straight leg deadlifts?

[K90P90S90]

coooool man !