The routine you follow to build strong legs will vary depending on the degree of strength you want to build and your fitness level. If you're a beginner, you can build strength using weights that allow eight to 12 repetitions. However, the actual protocol for building strong muscles is to use weights that are heavy and only allow you to perform a few repetitions. If you're already strength training, use heavy weights that allow you to complete no more than six repetitions.
Back Squat
Step 1
Place the Olympic bar on the rack at a level slightly lower than your shoulders when standing up straight. Place the weight plates and the safety collars on the bar.
Step 2
Stand with your back to the bar and wrap your hands around the bar hip-width apart, palms facing forward. The bar should be resting across the top of your back, either across your posterior deltoids and trapezius, or above the deltoids at the base of your neck.
Step 3
Lift the bar off the rack by standing up straight and stepping away from the rack.
Step 4
Place your feet shoulder-width apart and tilt your head up slightly.
Step 5
Inhale as you bend at the knees and hips to squat down to a 90-degree angle. Keep your chest lifted and your core tight. Allow your hips to go back as you squat.
Step 6
Exhale as you press through your heels to return to a standing position. This is one repetition. Perform three to five more repetitions to build strength. You should be at almost complete fatigue on the last rep.
Step 7
Rack the bar and rest. Perform two more sets with three minutes of rest in between each set. Longer periods of rest are required when lifting heavier weight loads, and your strength gains will be greater, according to the National Strength and Conditioning Association.
Leg Curls
Step 1
Sit on the leg curl machine and adjust the seat for your height so your knees line up with the axis of the lever arm.
Step 2
Select the weight by placing the pin in the appropriate place for you to complete four to six repetitions.
Step 3
Place your legs on top of the lever arm, with the pad resting at the back of your ankles.
Step 4
Secure yourself to the seat. Certain machines have an arm that you can press down onto your thighs to hold yourself in place. Hold on to the bottom of the seat or handles if the machine doesn't offer this option.
Step 5
Exhale as you pull your legs down against the resistance of the machine. Squeeze your hamstrings to pull the lever all the way down--your heels should be under your knees.
Step 6
Inhale as you slowly raise your legs up to the starting position. Perform four to five more repetitions.
Step 7
Rest for three minutes before performing two more sets. Rest for three minutes after each set.
Calf Raises
Step 1
Select the appropriate weight on the standing calf raise machine. You should be able to perform only four to six repetitions.
Step 2
Adjust the shoulder levers for your height. When you stand on the step, you should have to bend your knees so you're under the levers. Don't let the weights touch down while performing this exercise.
Step 3
Stand up straight to lift the weight. Your heels should be hanging off the step.
Step 4
Exhale as you press up onto your toes.
Step 5
Inhale as you lower your body so your heels go lower than the level of the step. Perform four to five more repetitions.
Step 6
Perform two more sets with three minutes of rest between each set.
Tips and Warnings
- Perform a light set of each exercise before the heavy sets to warm up your muscles. Use spotters when performing such heavy lifts as the back squat with free weights. Rest at least one day before training your legs again.
- Know what weight you are capable of lifting. Selecting a weight that is too heavy could result in serious injury. It's better to start with a weight that's too light, and build up as your strength improves.
Things You'll Need
- Free weights
- Weight machines
References
- University of Michigan: Muscular Strength and Endurance
- "Essentials of Strength Training and Conditioning;" National Strength and Conditioning Association; 2000
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