Exercises for Strong Legs

If you do not have a bench, you can do this exercise on a chair with ankle weights. Sit back in a chair and attach 5 to 8 pound ankle weights. Lift each leg up slowly, holding for a second and returning to starting position. Do not use too much weight with this exercise as it can be damaging to your knees.

DEADLIFTS

Deadlifts develop the back of the legs, hips and strengthen the lower back. If using heavier weights, you will also be strengthening your shoulders and upper back. This is an excellent exercise to build mass when using heavy weights but it is very important to use the correct technique so that you will not strain your lower back.

To perform this exercise, have the barbell resting on the ground and squat down to grasp the bar. Your hands should be about shoulder width apart with your knuckles facing forwards. Keep your back flat and your head looking forwards.

Lift your body up with your legs until your knees are locked and your shoulders are held back. Lower the bar back to the starting position using control. Keep your head looking forwards and your lower back tight and flat at all times. Breathe in as you are raising the bar and out as it is lowered.

You can also perform this exercise with your legs spread wider apart, therefore, using your leg muscles more than your back muscles. Changing the angle of your feet also works different areas of your thighs.

Start all these exercises with one set of 8 to 12 reps. When this becomes too easy, add more sets to your routine.

Besides these exercises, also do some form of cardiovascular exercise such as walking, swimming, biking, aerobic, etc. three times a week. There is no such thing as spot reduction. You need to work your whole body. Of course, also follow a sensible diet.

In no time you will have strong sexy legs!

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