Whether you like to exercise at a gym or at home, several exercises can build and strengthen your legs. Organize these exercises into a routine so you perform multi-joint exercises first, involving movement of your ankles, hips and knees simultaneously, followed by single-joint exercises. Train your legs between two and three times per week.
Gym Regimen
Step 1
Position your shoulders underneath the shoulder pads of a squat machine and spread your feet out on the platform, about shoulder-width apart. Release the safety latch and flex your hips and knees until your thighs are parallel to the ground, as indicated by a partner. Extend your legs powerfully to stand back up. Perform 6 to 12 reps.
Step 2
Lie on your back on a leg press machine and extend your legs diagonally upward to place your feet on the platform, about shoulder-width apart. Move the safety bar and bend your knees to let the platform down slowly. Push it back up when your knees form a 90-degree angle. Repeat for 6 to 12 reps.
Step 3
Sit on a leg extension machine and place the top of your feet under the foot roller pad. Hold underneath the seat of the machine to secure your body. Repeatedly extend your legs to lift the roller pad and slowly lower it back down. Perform 8 to 12 reps.
Step 4
Lie on your belly on the bench of a leg curl machine with your lower legs hanging over the edge. Position your heels under the foot roller pad. Flex your legs powerfully to move the pad toward your hamstrings as far as possible, then slowly reverse back to the starting position. Do 8 to 12 reps.
Step 5
Slide your shoulders under the shoulder pads of a squat machine. Place your toes on the edge of the platform no more than shoulder-width apart, letting your heels hang off the edge. Extend your ankles to lift your heels as high as possible, slowly lower them back down, and repeat 10 to 15 times.
Home Regimen
Step 1
Stand with your feet shoulder-width apart and arms extended in front of your chest. Step forward a comfortable distance with your left foot, allowing your right heel to come off the ground. Squat down until your right knee almost touches the ground and, while keeping your back straight, bend forward at your waist, driving your hands down and forward until they are level with your knee. Reverse back to the starting position, then switch legs. Perform six to eight reps with each leg.
Step 2
Lie on your left side with your legs stacked and bent to 90 degrees. Support your head with your left hand. Raise your right leg as far as possible without turning it, and slowly lower it back down. Perform 10 to 15 reps on both sides.
Step 3
Lie on your right side with your legs extended. Position your right leg slightly in front of your left. Lift your right leg about six inches and lower it back down. Do 10 to 15 reps with both legs.
Step 4
Position a two-by-four board about a foot away from a wall. Step on the board with your toes about 6 inches apart, leaving your heels on the ground. Place your hands against the wall for balance. Contract your calves to lift your heels as high as possible, and slowly let them back down. Perform 10 to 15 reps.
Things You'll Need
- Two-by-four board
References
- "Medicine and Science in Sports and Exercise"; "Progression Models in Resistance Training for Healthy Adults"; "American College of Sports Medicine"; 2009
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas Baechle and Roger Earle; 2000
- American Council on Exercise: Forward Lunge with Arm Drivers
- American Council on Exercise: Side-Lying Hip Adduction
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