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Weight Lifting:
Legs

 

Also see, the new Weight Training Exercises Database for pictures and videos of the top muscle building exercises (currently being developed).

When weight lifting, don't forget the legs. Too many men want big chests and biceps and forget about the legs. This is not smart, you'll end up looking disproportionate and odd. It will also likely lead to more injuries.

Additionally, it is counterproductive. The body likes to grow all at once, so growing quads can indirectly help spur the growth of biceps. Some bodybuilders would even go so far as to tell you that the number one exercise for the biceps is the squat. As odd and unfathomable as that may sound, there is truth in those words.

There is an undeniable synergy within the body. Treat your body as a whole, appropriately paying attention to all the major muscle groups, and it will respond with impressive overall growth. Leg training will be more important than any other body part when it comes to achieving your overall mass gain goals.

On this page we'll look at the major muscles of the leg and then the various body building exercises that can effectively help you achieve stronger and more muscular legs.

The Major Muscles of the Legs

• Gluteals (Glutes) - This is the muscle covering your butt. Great weight lifting exercises for the glutes are squats, leg presses, lunges, deadlifts and straight leg deadlifts.
• Quadriceps (Quads) - These are the muscles in front of your thigh. Squats, leg presses, leg extensions and lunges are all effective weight training for the quads.
• Hamstrings (Hams) - These are the muscles on the back of the thigh. Great weight lifting exercises include deadlifts, straight leg deadlifts and leg curls.
• Calves - The calf muscles are on the back of the lower leg. Seated and standing calf raises are really the only ways to effectively train these muscles.
• Hips - Hip adductors, abductors and flexors are smaller muscles used to push the legs from and pull them to the body. Sufficient work for the hip muscles can come from the compound weight lifting exercises for the leg as well as abdominal work.

Weight Lifting Exercises
for the Legs

Note: Before attempting the weight lifting exercises described below with heavy weight, get your form correct with light weights. Squats, deadlifts and other weight lifting exercises get bad reputations because people get injured performing them incorrectly. They can be dangerous if not done safely.

S Q U A T	S Q U A T
	Type	Main Target	Other Movers	Accessory Muscles
	Compound	Quads	Glutes Hips Hams	Abs Low Back Calves
	Description: Standing, position barbell on back of shoulders, descend until thighs are parallel to floor then raise until legs are straight.
	Tips: Keep weight on shoulders (not neck), look straight ahead, arch back slightly inwards, feet shoulder width apart, use a belt for heavier weights. Form is critical, get it right with light weights before going to heavy.
	Variations: A full squat (going down close to ankles) is not necessary for bulking due to knee stress but can be good for power for sports performance. Hack squats (barbell held at arm's length under butt) can be a change of pace. Can be done with dumbbells held to the side.
	Weight/Muscle Gain Importance: Squatting should be a focus of your weight training, it is the single most important bodybuilding exercise in your program.

Back to Leg Muscle Anatomy

L E G P R E S S	LEG PRESS
	Type	Main Target	Other Movers	Accessory Muscles
	Compound	Quads	Glutes Hips	Hams Calves
	Description: Done on machine (lever or sled). Sitting, grasp side handles, push platform away until knees are nearly straight then return.
	Tips: Adjust seat so that hips don't move when the legs are in and cause low back strain.
	Weight/Muscle Gain Importance: The leg press is an alternative weight lifting exercise to squats for those with low back problems. Those who can squat, should squat and use the leg press for a change of pace, particularly when lifting light.

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L U N G E	L U N G E
	Type	Main Target	Other Movers	Accessory Muscles
	Compound	Quads	Glutes Hips Hams	Abs Low Back Calves
	Description: Standing, position barbell on back of shoulders, lunge forward with one leg landing on heel then forefoot, lower down until knee of other leg nearly touches floor. Return to standing position and repeat with other leg.
	Tips: Keep weight on shoulders (not neck), look straight ahead, arch back slightly inwards, keep back upright.
	Variations: Rear lunges can be done which basically emphasize the same muscles. Can be done with dumbbells. Long lunges (striding further away) emphasize the glutes while short lunges emphasize the quads.
	Weight/Muscle Gain Importance: Lunges are a change of pace to the squat when lunging short and for the deadlift when lunging long.

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D E A D L I F T	D E A D L I F T
	Type	Main Target	Other Movers	Accessory Muscles
	Compound	Glutes Low Back	Quads Hips Hams	Abs Mid Back Calves Traps
	Description: Standing, hold barbell at arms length with shoulder width or slightly wider or narrower grip, lower bar to floor by bending at knees and waist and then return to standing position.
	Tips: Keep barbell close to body as possible (start with it close to the shins), bend and straighten hips and waist simultaneously. Keep back straight and slightly arched inwards. Keep arms straight.
	Variations: Can be done with bar behind the legs for a change.
	Weight/Muscle Gain Importance: Deadlifts should be your #1 glute weight lifting exercise.

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S T R A I G H T L E G D E A D L I F T	STRAIGHT LEG DEADLIFT
	Type	Main Target	Other Movers	Accessory Muscles
	Compound	Hams	Glutes Hips Low Back	Abs Traps Lats Mid Back
	Description: Standing, hold barbell at arm's length with shoulder width or slightly wider grip, lower weight to close to floor while keeping knees straight or just slightly bent, then return to standing position.
	Tips: Look straight ahead as much as possible, focusing on a spot on the wall in front of you, concentrate on squeezing the hams. Stand on a secure platform in order to get a deeper stretch of the hams.
	Variations: Can be done with a straight back for a change.
	Weight/Muscle Gain Importance: The straight leg deadlift should be your #1 hamstring weight lifting exercise, probably the second most important mass building exercise for legs next to the squat.

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L Y I N G L E G C U R L	LYING LEG CURL
	Type	Main Target	Other Movers	Accessory Muscles
	Isolated	Hams	Calves	Hips
	Description: Machine - Lying on bench face down, place pads behind ankles and then raise until pads touch back of thighs and then lower back down.
	Tips: Squeeze the hams, be careful not to let momentum take over.
	Variations: Can be done standing or seated for a change.
	Weight/Muscle Gain Importance: Great as a superset for the stiff leg deadlift and a change but should not be the focus for weight training the hams.

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L E G E X T E N S I O N	LEG EXTENSION
	Type	Main Target	Other Movers	Accessory Muscles
	Isolated	Quads	None	None
	Description: Seated on bench, place pads in front of and just above ankles, extend knees until legs are straight, then lower back down.
	Tips: Squeeze quads at top, be weary of momentum.
	Variations: Great as a superset for the squat and a change particularly in light weight lifting phases but should not be the focus for your quads.
	Weight/Muscle Gain Importance: Great as a superset for the squat and a change particularly in light weight lifting phases but should not be the focus for your quads.

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C A L F R A I S E S	SEATED AND STANDING CALF RAISES
	Type	Main Target	Other Movers	Accessory Muscles
	Isolated	Calves	None	None
	Description: Machine - Standing, pads on shoulders, feet on a calf block with heel and arch extending off, raise heel by extending ankle as high as possible and then lower back down (hits the gastrocnemius) -or- Seated, pads just up from knees, feet on calf block with heel and arch extending off, raise heel by extending ankle as high as possible and then lower back down (hits the soleus).
	Tips: Vary your reps, sets, weight more on this exercise more than others due to the lack of effective weight lifting exercises for the calves. Also, try slightly varying the way your toes point and the width distance of your feet to hit all parts of calves.
	Variations: Can be done with free weights but because of the isolated nature of the calves it is nearly as effective and much easier on machines if available. Both standing and seated raises are important to your weight training because the standing targets the gastrocnemius (outer visible calf muscle) and the seated targets the soleus (inner calf muscle).
	Weight/Muscle Gain Importance: Calf Raises are important, either seated, standing or both, in any weight lifting routine because they are the only ways to adequately hit the calves.

Back to Leg Muscle Anatomy

 

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