The leg is comprised of more than twenty muscles, yet it is common to refer only to four major leg muscles, including the quadriceps, hamstrings, glutes and calf muscles. Two other important muscle groups are the abductors and adductors, otherwise known as outer and inner thighs. The best exercises for the legs are functional and also work the hip, knee and ankle joints in order to build strength and promote balance. Strong leg muscles, joints and tendons simultaneously work together to move the body with ease, increase endurance and prevent injury.
Jump Squat
The jump squat is a plyometric exercise that works the quadriceps muscles through quick and explosive movements. Start by standing with your feet shoulder-width apart and toes pointed straight. Keep your torso erect, slowly bend your knees and descend into a seated position. When your thighs are parallel to the ground, jump into the air as high as possible. Upon landing, try to stay upright and slightly bend your knees in order to absorb the shock.
Surrender
This is a compound exercise because it works more than one muscle group at a time. According to Fitness Magazine, Jillian Michaels, a Biggest Loser trainer, developed this exercise move to target all trouble spots. The surrender works glutes, quads, lower back, and shoulders.
Place a mat on the floor, stand with your feet shoulder-width apart and toes pointed straight. Raise your arms over your head, keep shoulders relaxed and away from the ears. Keep your arms in the air throughout this entire movement. Bring one leg to the floor into a kneeling position and then bring the other leg down too. Stand back up starting with the last leg you brought down. Repeat this exercise and alternate start leg.
The Dead Lift
This exercise requires use of the whole body, excellent form, tight core, and a flat back throughout the movement. The deadlift can cause injury to the back and knees if proper form is not kept.
Begin by standing feet shoulder-width apart directly under a barbell bar. Squat down, thighs almost parallel to the floor and grasp the straight bar with an overhand grip. Hands should be shoulder-width apart. Tighten the core, lift bar and stand straight up; Contract your glutes and bring the shoulders back. Return the bar and repeat. This is a low rep exercise.
Walking Lunges
The lunge is an incredibly effective leg exercise because it works the entire leg, including the quads, hamstrings, calves, abductors, and adductors. A variation to the standard lunge is the walking lunge which can also increase your heart rate with intense movement. Stand in an open area with your feet shoulder-width apart. Take a step forward with your left leg and bring your right knee just above floor level. Repeat with the other leg and continue moving. Keep your shoulders back and head up throughout this move. Lengthen repetitions or distance as this move gets easier.
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