Lifting for your Legs!

Part of the You Can Learn Weightlifting series.
By Ken Brown
Editor, YouCanLearnSeries.com
Updated:
September 6, 2004

     Many weightlifters neglect their legs, spending all their time on building the upper body, chest, biceps, triceps and backs. I remember years ago watching a professional basketball game at the University of Illinois in Champaign, Illinois. One of the players, Nate Thurmond, had a huge upper body. But thirty years later, I still recall how strange he looked, because his arms and upper body were huge, but his legs looked like toothpicks in comparision.

As you try to achieve that classic form, you have to think whole body. It is not enough these days to think only of the upper torso. Plus, as you do the yard work the legs are so important in maintaining a good strong back. You want to lose weight? Work on the legs, with additional weights in your hand. Lifting for the legs burns calories. Nothing feels better than the burn after a good leg workout. You can barely walk up the stairs in your home the legs hurt so much, but as the old saying goes "it hurts so good". Add the following exercises to your weekly routine and see how much better you feel, your pants will fit better and your "whole" body will look good.

These leg workouts will work for the novice lifter and especially the hardworking bodybuilder. You can have massive legs easily. I originally started working my legs, because when I ran, I had pain in my knees. Since exercising my legs and the muscles surrounding the knees, I have been able to run again with little pain in my knees.

As always, if you haven't exercised in a long time or you have long standing medical problems, be sure and see a doctor before starting this or any exercise routine.
Leg Workout - Squat
  • Stand with a barbell on your shoulder
  • Keep your feet shoulder length apart.
  • Keep your back straight.
  • Bend your knees going down till your upper legs are parallel to the floor
  • Hold for one second.
  • Slowly straighten your legs.
  • Repeat 6 to 12 times.
  • For conditioning and good health do 2 sets
  • BodyBuilders do 3 to 5 sets
Leg Workout - Hack Squat
  • Stand over a barbell with the barbell behind your ankles
  • Bend your knees to pick up the barbell and lift with your knees.
  • Keep your back straight.
  • Still holding the barbell behind you stand up straight
  • Return to starting position
  • Hold for one second.
  • Repeat 6 to 12 times.
  • For conditioning and good health do 2 sets
  • BodyBuilders do 3 to 5 sets
Leg Workout - Leg Curl
  • Lie face down on bench
  • Place ankles under the pads
  • Lift your legs toward your buttocks
  • When legs are perpendicular to the bench, Hold for one second.
  • Slowly return to starting position
  • Repeat 6 to 12 times.
  • For conditioning and good health do 2 sets
  • BodyBuilders do 3 to 5 sets
Leg Workout - Leg Extension
  • Sit on the end of the bench with the back of your knees over the upper pads with the tops of your feet under the lower set of pads.
  • Lift your legs till they are almost fully extended
  • Hold for one second.
  • Slowly return legs to starting position
  • Repeat 6 to 12 times.
  • For conditioning and good health do 2 sets
  • BodyBuilders do 3 to 5 sets
Leg Workout - Heel Raise with Dumbbell
  • With dumbbells in your hands
  • Stand with your toes on a 2 X 4
  • Keep your back straight
  • Raise your whole body up lifting your heels into the air
  • Hold for one second
  • Return to start
  • Repeat 6 to 12 times.
  • For conditioning and good health do 2 sets
  • BodyBuilders do 3 to 5 sets
Leg Workout - Ankle Flexion with Weight Plate
  • Sit on edge of weight bench
  • Place a 2 X 4 on the floor with your heels on the board and your toes hanging over the edge.
  • Put your feet close together
  • Place a weight on the end of your foot
  • Lift your toes into the air
  • Hold for one second.
  • Slowly Lower toes back to start
  • Repeat 6 to 12 times.
  • For conditioning and good health do 2 sets
  • BodyBuilders do 3 to 5 sets
Leg Workout - Lunge with Dumbbells
  • Place dumbbells in your hand and stand with your feet shoulder length apart
  • With one foot, take one step about a stride
  • Keep your back straight
  • With the leg not extended, move knee toward the floor until upper leg is level with the floor
  • Hold for one second.
  • Return to beginning position
  • Repeat 6 to 12 times with each leg
  • For conditioning and good health do 2 sets
  • BodyBuilders do 3 to 5 sets
Leg Workout - Duck Squat
  • Take a barbell and place it in front of you on its side
  • Stand over the barbell with the barbell centered between your feet
  • Point your feet out to the side and spread your legs about 3 feet apart
  • Slightly bend your knees to pick up the barbell and lift with your legs.
  • Bend your knees to touch the barbell to the floor
  • Keep your back straight
  • Hold for one second.
  • Return to upright position
  • Repeat 6 to 12 times.
  • For conditioning and good health do 2 sets
  • BodyBuilders do 3 to 5 sets
Remember to start slow with small weights, just because you lifted 200 pounds as a 20 year old doesn't mean you have to begin at that weight. Try 10 pounds or 20 pounds and work up from there. The leg muscles play an integral part in everything we do, you don't want to mess that up. If you haven't weightlifted in a long time or have never weightlifted, then start small. I can't stress that enough. These exercises can be very dangerous if not done correctly or with the proper weight.

The leg exercises in this article will build your hamstring, quadriceps, and gastrocnemius muscles. You will find these leg workouts are important to overall health and can help you build massive legs, if you want. Be happy with your new bigger, stronger legs now you have read the basics of the leg workout.

I want to encourage you to have fun in your quest for a better, stronger, more fit body and legs.

I Ran Out Of Blog Ideas What Should I Write About - Blog Article Idea Starters - Do you ever reach that point where you don't know what to blog about next? As long as it isn't fatal, meaning you are so sick of blogging you never want to see your blog ever again, then these tips may prove useful for you.

Latest You Can Learn Series Blog Articles:

We Arrive in Santiago de Compestela Spain

We walked for Thirty Three days straight

We have arrived in Santiago. We walked for 33 straight days. Some days were 12 milers and as many as 18 miles or more in one day. We reached our destination. We decided not to rush to reach the city. Mary had accidentally banged her knee on the table at the restaurant the night before and it was a little tender.


Day 31 Palas de Rei to Ribadiso

We have walked 31 days to Santiago de Compostela

Today we started early because we had reserved a room at an albergue and we had to get there by 2pm or we lost the reservation. Mary set a blistering pace in the dark morning mist. Sunrise is at 8 am but this morning we had clouds and fog so it was darker than yesterday. The path through the city was okay but then leaving the city it became more difficult.


Three days of walking left in our Camino

We only have 66 kilometers to Santiago

We have walked for 30 days with only 3 days till we reach our destination of Santiago de Compostela. It has been an amazing journey. We are in the Galicia region of Spain known for the rain it receives. Well we are extremely lucky because the weather has been beautiful for walking. It starts out cool in the high 40s but then warms up to the low to mid 70s. With plenty of sunshine.


We arrived in Sarria

Five walking days to Santiago

Today we started late at 8 am. We were almost the last people out of Triacastela walking the Camino.


Ocebreiro to Triacastela

Only 6 days remaining on the Camino de Santiago

We are sitting in a restaurant in the little village of Triacastela on day 27 having tapas. It was a short 12 miles that were mostly down. Tomorrow we hope to go to Sarria.


Views from Astorga Spain

From Leon to Astorga on the Camino de Santiago

We visited Leon, Spain yesterday and then we walked 35Km today. Leon was wonderful. Today we walked in rain for the first time. We went 35 KM yesterday for no other reason than we could.


Walked 17 Miles Today

Today we walked 17 miles on the Camino

Today we are sitting at the albergue in Terradillos de las Templarios. We are at the halfway point in our journey. We have walked over 250 miles or 400 kilometers. I truly didn't think we would be able to do this. Mary has been a real trouper walking through bad knees and the pain of shin splints.


Finished a Third of our Camino Experience

We have walked a Third of the way to Santiago

Today finds us in Ages, Spain only 14 miles from Burgos. We are quite excited that we have managed this distance. We hoped we could but we had doubts especially those first few days where we hurt so much.


The Path to Najera Spain

Eight Days of Walking

We have been walking for 8 days now. It has been interesting, tiring, painful, fun and a real learning experience.


Walking Through the Pyrenees

Walking Through the Pyrenees

Mary and I started our journey to Santiago Spain. The first day we started in Saint Jean Pied de Port in France. The goal was to arrive in Roncevalle, Spain before nightfall.




Home| About Us | NewsLetters | Contact Us |

Copyright © 2004-2014 You Can Learn Series

You Can Learn Series Home Page You Can Learn Series
You Can Learn Series Home Page Home      About the creators of YouCanLearnSeriesAbout Us      Contact YouCanLearnSeriesContact Us      Site map of YouCanLearnSeriesSite Map      Privacy Policy of You Can Learn SeriesPrivacy Policy       Terms of Use of You Can Learn Series web siteTerms of Use       YouCanLearnSeries RSS feed for weightlifting and bodybuilding workouts     
C# and ASP.Net Programming TipsC# and ASP.Net      SQL Tutorial, tips and tricks for DBA'sSQL       Landscaping Tips for Home GardenersLandscaping       WeightLifting Tips for the Young and OldWeightLifting       Kenno's BlogBlog      Good health TipsGoodHealth       Learn about Great Travel DestinationsTravel       Web Business TipsWeb Business      You Can Learn Series OnLine StoreStore


You Can Learn C# and ASP.Net Series C# and ASP.Net
You Can Learn SQL Series Learn SQL
You Can Learn Landscaping and Gardening Series Landscape Tips

You Can Learn Weightlifting Series WeightLift Tips
  Workouts for the BackBack
  Workouts for the BicepsBiceps
  Workouts for the ShouldersShoulders
  Workouts for the ChestChest
  Workouts for the LegsLegs
  Workouts for the TricepsTriceps
  Weight Training EquipmentTraining Equipment
  3 Day 12 Exercise Circuit Training with Free Weights workout.Three Day Circuit Training Workout
  A four day 6 exercise workout.Four Day Workout
  An amazing 4 week full body workout .Body Builder Workout
  Larrys bulk up fast strength training workout.Larrys Workout
  The basics for building a home gym.Home Gym Equipment

Shoulder Workouts
  Behind the neck press with barbellBehind Neck Press
  Dumbbell Raise Shoulder WorkoutDumbbell Raise
  Front Deltoid Raise Shoulder WorkoutFront Deltoid Raise
  Shoulder Shrug WorkoutShoulder Shrug
  Side Deltoid Raise WorkoutSide Deltoid Raise
  Upright Row shoulder workout with DumbbellsUpright Row

Back Workouts
  Lat pull down wide grip across chestLat Pull Down
  One Arm Dumbbell RowOne Arm Dumbbell Row
  Toe Touch - Back WorkoutToe Touch

Arm Workouts
  Preacher Curl with Barbell
	workout helps you target the biceps.Preacher Curl
  Seated curl with dumbbell Big Bicep WorkoutSeated Curl

Kenno's Blog Blog
You Can Learn Good Health Series Good Health Tips
You Can Learn Series Newsletters Newsletters
Learn about Great Travel DestinationsTravel
You Can Learn Series Web Business TipsWeb Business Tips
You Can Learn Series OnLine StoreMerchandise

Bill Welter - The Prepared Mind of a Leader




Americas Public Schools