Training the thigh and hamstring muscles of the upper legs is often neglected due to the difficulty of leg training in comparison to upper body training. The upper leg muscles are among the largest and strongest muscles of the body, and working those muscles is quite exhausting. However, it is important not to neglect leg training in order to build a complete physique and maintain balance from top to bottom.
Dumbbell Squat
Dumbbell squats are an exercise for the quadriceps muscles of the front thigh, hamstring muscles of the back thigh, glutes and also the core muscles. First, grab a pair of dumbbells and hold them by the sides of your body with your arms extended. Stand with your body upright and your feet in stance that is slightly wider than a shoulder-width apart. Point your toes a bit outward. Keep the back straight and begin lowering your hips down by bending the knees until your thighs are parallel to the ground. Once you reach that position, raise your hips back up to the start of the movement.
Incline Machine Leg Press
The incline machine leg press builds the quadriceps and hamstrings. Sit on the incline machine seat and place your feet slightly wider than shoulder-width apart on the platform, with your toes pointed slightly outward. Turn the two handles on the sides of the machine downward to release the platform. Bend knees to lower the platform down. When your knees approach your chest, extend the knees to push the platform back up to the beginning.
Lying Machine Hamstring Curl
This exercise primarily targets the hamstrings but also involves the calves to a lesser degree. Lie down so that the front of your torso and thighs are on the machine bench. Place your ankles under the pad and hold the two handles in the front part of the machine for support. Lift your ankles under the pad up towards your glute muscles by bending the knees and contracting the hamstrings. Once the pad is near your glutes, lower your ankles back down to the starting point by extending the knees.
Walking Dumbell Lunge
The walking dumbbell lunge works the quadriceps, hamstrings and glute muscles. Grab the two dumbbells, hold them by the sides of your body with your arms extended and stand with your body upright and back straight. Lunge with your right leg forward by flexing your right knee and putting your right foot down on the ground. Raise your hips back up by extending the right knee. Then lunge with your left leg by flexing your left knee and putting your left foot down on the ground. Raise your hips back up by extending the left knee. Repeat the movement again with the right leg, followed by the left leg, for the desired amount of repetitions.
Member Comments