Exercises for Upper Legs

Machine Leg Extension

The leg extension exercise is a staple in weight lifting for building strong legs and overall body strength. Steps : 1.) Begin by adjusting the seat of the leg extension bench so that your knees have a full range of motion and the footpad fits over your legs above your ankles. 2.) Take hold of the machine handles, keeping your hips and back up against the bench, and slowly extend your legs until your legs are straight. 3.) Hold this position for a count, then return back to the start. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Use controlled movements for this exercise, do not swing the weight up. 2.) Refrain from locking your knees as this can result in injury.

Barbell Squat

The barbell squat is a fundamental exercise for building lower body strength, targeting the quadriceps, hamstrings, glutes, and core. Here’s how to perform it correctly: Setup: Load the barbell with the desired weight and position it on a squat rack at about shoulder height. Stand under the barbell with your feet shoulder-width apart. Positioning the Barbell: Position the barbell across your upper back (trapezius muscles), not your neck. You can use a high-bar position (resting on your traps) or a low-bar position (resting across the rear deltoids, just below the traps). Grip the barbell with your hands slightly wider than shoulder-width apart. Lift your elbows slightly to create a stable shelf with your upper back muscles for the bar to rest on. Unracking the Barbell: Stand up to lift the barbell off the rack, taking a step or two back to clear the rack. Ensure your feet are shoulder-width apart with toes slightly pointed out. Starting Position: Keep your chest up, back straight, and core engaged. Look forward or slightly up, maintaining a neutral head position. Ensure your weight is evenly distributed across your feet. Descending into the Squat: Inhale deeply to brace your core. Push your hips back and bend your knees to lower your body into the squat. Keep your chest up and your back straight throughout the movement. Lower yourself until your thighs are at least parallel to the ground. If you have the flexibility, you can go lower, but avoid rounding your lower back. Ascending from the Squat: Exhale and push through your heels to stand back up. Extend your knees and hips simultaneously, keeping your chest up and back straight. Fully extend your legs at the top of the movement but avoid locking out your knees.

Machine Leg Press

The leg press exercise is a variation of leg press workouts which targets the external muscles of the legs by placing your feet closely together. Steps : 1.) Start off sitting on a leg press machine with your feet on the crosspiece about 6 inces apart with your toes pointed outward. 2.) Once in position, grab the handles on the sides of the machine, release the locks, slowly bend down at your knees and bring the weight as far as possible towards your chest. 3.) Hold for a count and then return back to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Do not lock your knees at the top as this can result in injury.

Machine Seated Leg Curl

The seated leg curl exercise is another option to the lying leg curls workout to help build the hamstrings. Steps : 1.) Start by adjusting the machine so that the footpad is above your heels, then sit upright with your abs tightly drawn in and your legs positioned in front of you. 2.) Slowly curl your legs back towards your buttock and hold for a 1-2 count. 3.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Do not use momentum and resist swinging the weight or moving too quickly though the exercise.

Machine Leg Curl (Prone)

Steps : 1.) Facing bench, stand between bench and lever pads. 2.) Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. Grasp handles. 3.) Raise lever pad to back of thighs by flexing knees. 4.) Lower lever pads until knees are straight. 5.) Repeat for the desired amount of reps and sets.

Machine Hip Abduction

The hip abduction exercise works the muscles of the outer thigh and strengthens the leg muscles. Steps : 1.) Start by sitting on the machine and place your knees against the pads. 2.) Draw your abs in and abduct or move your thighs apart against the pads. 3.) Slowly return to the starting position and repeat.

Machine Hip Adduction

The thigh adductor exercise targets and works the muscles of the inner thighs Steps : 1.) Start by sitting on a hip adductor machine resting your knees against the pads. 2.) Draw your abs in and adduct or move your thighs together using the pads bringing thighs together. 3.) Slowly return to the starting position and repeat.

Barbell Romanian Deadlift

The romanian deadlift exercise is similar to the regular deadlift but differs because you keep your legs straight throughout the workout and bring the bar all the way to the ground at each rep. Steps : 1.) Start off by placing a barbell in front of your feet on the ground and grabbing the barbell with a grip a bit wider than shoulder-width apart. 2.) Bend your knees slightly, keeping your hips and back straight. 3.) Lift the bar straight up concentrating on using your hips as you stand. 4.) When you are standing the bar should be resting against your thighs. 5.) Lower the bar to the floor with a slight bend in your knees flexing your hips back for stability. 6.) Repeat for as many reps and sets as desired.

Dumbbell Lunge

The dumbbell lunge exercise helps strengthen and build the legs through the use of dumbbells. Steps : 1.) Start by grabbing a dumbbell in each hand with your feet about hip-width apart and toes facing forward as this will be your starting position. 2.) Once in position, take a step forward (about 2 to 3 feet), keeping your abs tightly drawn and and your upper body straight. Avoid letting the knee ride beyond the toes. 3.) Continue forward and slowly lower one knee down towards the ground and keeping the other knee bent at a 90 degree angle, not letting the back knee touch the ground. 4.) Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degree angle, do not let your knee touch the ground. 5.) Hold the position for a count then return back up to the starting position. Tips : 1.) Refrain from putting the pressure of your body on one knee as this can cause imbalance and incorrectly performing this exercise. 2.) The knee you are leaning forward on should not move beyond the toe of this foot.

Hack Squat

The hack squat exercise is a variation of the squat workout which uses a machine in place of squat rack and may be preferred by beginners. Steps : 1.) Start off lying face up on a hack squat machine with your shoulders up against the pad, placing your feet forward at a slightly less than shoulder-width apart and toes pointed slightly outward as this will be your starting position. 2.) Once in position, release the dock levers, place your hands on the grips, keep your abs tightly drawn in and extend your body so that you are standing upright. 3.) Slowly lower your body down into a squatting position so that your knees are bent and you feel a stretch in your quad and hamstring muscles. 4.) Hold for a count and then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Squat

The dumbbell squat exercise is a great workout for the lower body and uses dumbbells instead of a barbell to complete the motion. Steps : 1.) Start off grabbing a dumbbell in each hand, placing your feet slightly wider than shoulder-width apart with your knees and toes pointed outward. 2.) Keeping your abs tightly drawn in, slowly descend by bending at your knees and hips in a squatting motion. 3.) Continue to slowly lower yourself as far as you can control without letting your body shift towards your toes. 4.) Once in the downward position and as far as you can go down, hold for a count and then slowly return to the starting position. 5.) Repeat for as many reps and sets as desired.

Smith Machine Squat

The smith machine squat exercise is a great overall exercise for the lower body and this is the original version of this exercise that allows for better flow of movement. Steps : 1.) Start by setting up the height of the barbell up to shoulder height and placing your feet slightly wider than shoulder-width apart keeping your knees and toes pointed outward. 2.) Slowly descend towards the ground by bending at the knees and hips in a squatting motion. 3.) Continue to lower yourself as far as you can without letting your body shift and hold for a count in the downward position. 4.) Return back upright into the starting position and repeat for as many reps and sets as desired. Tips : 1.) By using either a pad on the bar or a towel, you can help improve your grip and reduce any pains the bar places upon your back. 2.) You can practice this exercise without any weight to allow yourself to become comfortable with the movements.

Kettlebell Goblet Squat

Steps : 1.) To begin this exercise; start off by holding a kettlebell clean to your chest just below your chin. 2.) Then squat down holding the kettlebell in position until your hamstrings are on your calves holding on to the position for a few seconds. 3.) Return back to the starting position 4.) Repeat this exercise for as many repetitions as needed

Dumbbell Bulgarian Split Squat

Begin by standing a few feet in front of whatever surface you’re using to rest your foot on. Have a Dumbbell in each hand. From here, lift your non-working leg and rest it on the bench or box. You can hold your foot up on your toes, or let it rest flat. When you’re split and stabilized, hold the weight loosely in your hand. Brace your core and then sink down and slightly backward into a squat. Descend as far as your mobility allows without pain or loss of balance. Once you’ve reached the bottom of the split squat, reverse the motion by driving your working leg down into the floor. Push yourself back up to the starting position using only your working leg.

Machine Single-Leg Extension

Steps : 1.) Start by sitting on a leg extension machine, with both legs rested underneath the padding and your back flat on the rest behind you. 2.) Slowly, while keeping your upper body still, elevate the padding up with just one of your legs, keeping the other still in the starting position. 3.) Squeeze with your quads and hamstrings on the way up, going up as far as possible and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Bulgarian Split Squat

The barbell single-leg squat exercise is an advanced exercise that works on strengthening the muscles in hip and leg while improving core strength and coordination. Steps : 1.) Start by placing a barbell on your back above your shoulders with a wide grip. 2.) Place one foot behind you resting it on a bench. 3.) Slowly lower down until you're about parallel to the floor with the involved leg. 4.) Slowly return to an upright position focusing on your hip and thigh. 5.) Switch legs and repeat for as many reps and sets as desired.

Barbell Lunge

The barbell lunge exercise is a classic leg and lower body exercise that helps strengthen leg muscles and build overall strength. Steps : 1.) Start off by placing a weighted barbell across your upper back, using a slightly wider shoulder-width grip, keeping your feet about 8 inches apart and toes facing forward. 2.) Once in position, take a step forward (about 2 to 3 feet), making sure that you keep your abs tight and your upper body straight, and lower your back knee towards the floor as if you were kneeling. 3.) As you continue down towards the floor, keep your other knee bent at a 90 degree angle while making sure that your back knee does not touch the ground. 4.) Once in the final position and you feel a stretch in your muscles, hold for a count then return back to the starting position. Tips : 1.) Do not put the pressure of your body on your knee during this exercise. 2.) The knee you are leaning forward on should not move beyond the toe of this foot.

Barbell Front Squat

The barbell front squat exercise works the same muscles as the rear squat exercise without placing the weight of the bar on your shoulders and helps strengthens overall body strength. Steps : 1.) Start by placing the barbell on your upper chest and resting it across your front deltoids and holding it with your arms crossed securely. 2.) Once in position, slowly squat down towards the floor until your upper thighs are parallel to the ground and hold the position for a count. 3.) Slowly return back up to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Practice the squat without any weight to allow yourself to become comfortable with the movements.