Guide To Building Strong Legs With Thigh Exercises
- Date: 2008-06-26 - Word Count: 553
Share This!
We use them everyday when we walk and run and play. For most of the physical things we do they cam into play. Our legs play an important part in our daily lives that we must make sure they are strong enough to do the things we want to physically. For those who are into fitness and bodybuilding machines are not necessary if you want to have well toned thighs. You can build the strong legs you want by doing some basic thigh exercises.here are some exercises you can do.
Squats.
Squats work the Gluteus maximus, hamstrings, abductors, and quads. Here is how to do squats.
1) Stand with a barbell of manageable weights, keep your legs apart, should length.
2) Bring your hips down towards the floor as you were sitting. As you squat try to keep your eyes up towards the ceiling.
3) At the lower end of the squat once you feel a slight strain on the thighs return to the standing position. Repeat this movement for 12 -15 repetitions.
When doing squats it is important that you keep your back straight. Never allow your back to move forward as this will shift the focus of the weight and can cause you injury. Also when into the squat do not squat to far below the point where your thighs are parallel to the floor. If you are unable to keep your heels on the floor during this exercise then place a one to two inch piece of board under your heels.
Lunges
Lunges primarily work the gluteus medius, gluteus maximus, and the hamstrings. Take up any exercise magazine and you will see different variations of this exercise.
1) Stand with your feet slightly apart. With the barbell behind your neck take a step forward with your right leg and keeping your left leg stationary. Make this step about three feet.
2) Lower your back knee downwards and keep your front heel on the floor. Your front knee should be centered over your foot.
3) Keep your upper body straight and tighten your abdominals. Push upwards and return to the starting position. Do a couple of sets of 12- 15 repetitions.
When doing lunges you can opt for dumbbells instead of a barbell. If you use dumbbells make sure you keep your arm close to your sides. Never lock your knees when you return to the starting position. You can vary this exercise by doing walking lunges instead.
Step Ups
This exercise works the gluteus medius and maximus, and the hamstrings. Here is how you do Step Ups.
1) With weight is both hands position yourself in front of a platform or step.
2) Put your left foot on the platform and put your weight to the heel, then step up onto the platform.
3) Step down from the platform and repeat using the same lead leg. Once you have completed your sets switch lead legs and do the same. Do three sets for each leg.
The key to this exercise is to make sure the platform is high enough to work the muscles properly. You can also use dumbbells with this exercise to add some more resistance. Before you do any of these exercises you should always warm up for up to 10 minutes doing cardio. Also you should do some lite stretching after you have warmed up. Drink a lot of water to keep the muscles rehydrated.
Squats.
Squats work the Gluteus maximus, hamstrings, abductors, and quads. Here is how to do squats.
1) Stand with a barbell of manageable weights, keep your legs apart, should length.
2) Bring your hips down towards the floor as you were sitting. As you squat try to keep your eyes up towards the ceiling.
3) At the lower end of the squat once you feel a slight strain on the thighs return to the standing position. Repeat this movement for 12 -15 repetitions.
When doing squats it is important that you keep your back straight. Never allow your back to move forward as this will shift the focus of the weight and can cause you injury. Also when into the squat do not squat to far below the point where your thighs are parallel to the floor. If you are unable to keep your heels on the floor during this exercise then place a one to two inch piece of board under your heels.
Lunges
Lunges primarily work the gluteus medius, gluteus maximus, and the hamstrings. Take up any exercise magazine and you will see different variations of this exercise.
1) Stand with your feet slightly apart. With the barbell behind your neck take a step forward with your right leg and keeping your left leg stationary. Make this step about three feet.
2) Lower your back knee downwards and keep your front heel on the floor. Your front knee should be centered over your foot.
3) Keep your upper body straight and tighten your abdominals. Push upwards and return to the starting position. Do a couple of sets of 12- 15 repetitions.
When doing lunges you can opt for dumbbells instead of a barbell. If you use dumbbells make sure you keep your arm close to your sides. Never lock your knees when you return to the starting position. You can vary this exercise by doing walking lunges instead.
Step Ups
This exercise works the gluteus medius and maximus, and the hamstrings. Here is how you do Step Ups.
1) With weight is both hands position yourself in front of a platform or step.
2) Put your left foot on the platform and put your weight to the heel, then step up onto the platform.
3) Step down from the platform and repeat using the same lead leg. Once you have completed your sets switch lead legs and do the same. Do three sets for each leg.
The key to this exercise is to make sure the platform is high enough to work the muscles properly. You can also use dumbbells with this exercise to add some more resistance. Before you do any of these exercises you should always warm up for up to 10 minutes doing cardio. Also you should do some lite stretching after you have warmed up. Drink a lot of water to keep the muscles rehydrated.
Related Tags: fitness, fat burning, muscle building, thighs, leg exercises, strong legs
Article by Dominic Ferrara, on behalf of ArticlesEveryHour.com/articles/exercise Check out our "Exercise" category of quality articles. Your Article Search Directory : Find in Articles
Recent articles in this category:
- Dental Insurance For Individual Can Be Of Help At Time
Dental problem may cost one a lot of money and pain. But, practicing a reasonable care could decreas - Personal Trainer For Perfect Health
There is a general misconception that need for a fitness trainer comes for novice or from those who - Varicose Veins - Causes, Symptoms, Treatment
The majority of people after thirty notice the changes that appear with the maturing. In this case t - Scenar Therapy - Self-treatment Or Healing Partnership
Do you want to learn about a device which will help you to ease your pain? If you get this kind of a - Scenar - 5 "no, Nos" Of Scenar
Are you fed up with the pain in your body? Various parts of our body seem to ache due to different r - Scenar Device - 5 Tips On Travelling With Your Scenar (skenar) Device
You might be aware of scenar which has become quite popular these days. This is actually the acronym - Scenar Therapy - How To Treat Your Pet With Scenar
There are many alternative methods of treatment that are being invented these days. Lots of people a - Your Options For The Treatment For Appendicitis
Appendicitis is considered to be a surgical illness. Due to its severe character, the treatment for - How To Choose The Right Copd Medication
Chronic obstructive pulmonary disease or COPD does not have any cure. But with the help of medicines - Septic Arthritis: Infectious Agents Penetrate Joints' Spaces
Another major type of arthritis is septic arthritis, which is also known in various terms like: pyog
Most viewed articles in this category:
- Drugs - the Last Alternative for Adhd in Kids
Anyone over the age of thirty who has grown up with ADHD understands that there was not much help av - Foods To Eat To Gain Weight
Malnutrition has the same degree of problem as obesity. There are people who are too skinny, they fi - Understanding Postpartum Clothing
The same way most pregnant women dream of the day when they will begin showing for wearing maternity - Kegel Exercising for Bladder Control and Enhanced Sexual Pleasure
Kegel exercises strengthen the muscles of the pelvic floor, thereby improving the urethra and/or rec - The Use Of Weight Loss Herbs
Nothing has garnered more attention in today's world than the success or failures of weight loss pro - A Simple Acid Relux Cure
Many people today are afflicted with heartburn. If they eat food that is too spicy, they get heartbu - Five Effective Household Back Pain Treatments
Back pain treatment comes in lots of forms, from exercise to pain mediction. Standard and most wides - Herbal Remedies - Can They Cure What Ails You?
You've probably heard about herbal remedies before and how they can treat a variety of health proble - Natural Relief for Tinnitus - What are your Choices
Natural Relief For Tinnitus - Alternative Options Did you know that there are an estimated 50 t - Birthing Around the World
Since ancestral times, different cultures showed off different customs and beliefs around the miracl