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Exercises for Strong Legs

© Gloria Ferri

It is never too late to shape-up your legs. Strong, shapely legs not only look good in short, skirts and bathing suits; they also make walking, running, swimming, stair climbing, biking and just about anything else you use your legs for, a lot easier.

The following are some of the basic leg exercises use to strengthen and shape up your legs, hips and buttocks.

SQUATS

Squats work your thighs, hips and buttocks, as well as your calves and lower back. It is one of the best lower-body exercises.

Standing straight up with your feet about shoulder width apart rest a barbell across the top of your chest, palms under the bar and elbows pointing forwards (or place your hands on your hips if you are not using weights). Lower your body to the full squat position until your thighs are parallel to the ground and the knees at 90°. Slowly push upwards to return to the standing position. Keep your heels flat on the ground and your toes pointed slightly outward.

Breathe in as the knees are bent and the body lowered and out as the body is raised back to the start position.

LUNGES

Lunges work you quadriceps, hamstrings, buttocks, hip and calves.

Stand straight up with your feet about hip width apart. If using weights, hold the barbell across the top of your chest with your elbows pointing down. Step forward with your right foot while keeping your left foot in place. Keep your back straight and your abdominals tight. Lower your body until your left knee is about 3 to 4 inches above the ground. Return to the starting position, pushing up and back with the leading leg. Repeat this with your left leg.

LEG CURLS

Leg Curls develop the muscles on the back of the upper legs (hamstrings).

There are many weight benches that have the leg curl attachment. Some use a seated position and some lying face down. If you are using a bench, follow the instructions on the machine. If you do not have a weight bench, this exercise can be performed with ankle weights. The starting position is on your hand and knees. Wearing ankle weights, extend one leg behind you so that your knee is straight. Curl your foot towards your buttocks, and slowly lower your leg back into the extended position.

LEG EXTENSIONS

Leg Extensions develop the large muscles on the front of your upper legs (quadriceps).

Again, as with the Leg Curls, many benches have the leg extension attachment.

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