Unlike weight machines that typically come with user instructions printed on the machine itself, the free weight section of the gym can be intimidating and confusing. While the machines may be more user-friendly, free weights engage the stabilizer muscles in your abdomen, hips and lower back, increasing your strength gains with a wider range of motion, says the American Council on Exercise, or ACE. Maximize your time at the gym by working your legs with free weight exercises.
Dumbbell Front Squats
Front squats target your glutes, quads, thighs and lower back while also working your abs, hamstrings and hips. Start with your feet hip-width apart and holding a dumbbell in each hand, palms facing in. Lift the dumbbells up, and rest their ends on your shoulders. Your elbows should be bent and in front of you, and your palms should be facing each other. Maintain your upper body position as you drop your hips down and back, lowering your torso until your hips are parallel with the floor. Be careful to keep your knees behind your toes to avoid putting too much stress on the joints. Return to the starting position.
Dumbbell Lunges
Lunges are compound, total-leg workout hitting your calves, hamstrings, glutes and quads at the same time. Start with your feet together, and hold a dumbbell in each hand at your sides. Take a large step forward with one foot. While keeping your back straight, drop your back knee toward the floor until your front thigh is parallel with the floor. As with the squat, keep your front knee behind your toes to prevent injury to the joint. Push through your heel to return to the upright starting position.
Barbell Calf Raises
Barbell calf raises primarily work your calves, but also hit your abs, glutes, hamstrings, quads and hips. Stand beneath a barbell set to shoulder-level on a power rack. Rest the barbell across your shoulders and the base of your neck. Grip the bar with each hand above your shoulders, and lift the bar from the rack. Take a few steps back to clear the frame. With your feet shoulder-width apart, raise your heels off the floor, shifting your weight onto the balls of your feet. Hold the position for a moment before slowly returning your heels to the floor.
Stiff-legged Deadlift
The stiff-legged deadlift with a barbell exercises your hamstrings, glutes and lower back muscles. Proper technique is particularly important during this exercise to avoid injury to your lower back. Start standing with your feet shoulder-width apart, holding a barbell in front of you with your palms facing back toward your body. Bend your knees slightly. Bend forward at the hips, lowering the barbell toward your feet until you feel a stretch in your hamstrings. Slowly return to the upright starting position. Keep your knees in place and your back straight throughout the exercise.
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