There’s a fine line between over training your legs and not training them hard enough. And not surprisingly, most of us fall into one of the two camps. First you have the guy who spends 45 minutes doing squats at the power rack before moving on to the rest of his hard-hitting, 90-minute quad workout. Then you have someone who thinks a sufficient lower-body routine consists of a machine-only session in which he hardly breaks a sweat.
1. Barbell Squat : The back squat is a basic barbell strength exercise for the lower body with an emphasis on the quads, hamstrings, and gluts. The exercise also strengthens the entire core. The squat allows for heavy weights And overloads your entire body, which has been shown to increase testosterone and growth hormone, making it one of the best mass building exercises.
2. Dumbbell Lunges: Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.
3. Leg Press: The leg press is a weight training exercise in which the individual pushes a weight or resistance away from them using their legs. The term leg press also refers to the apparatus used to perform this exercise. The leg press can be used to evaluate an athlete’s overall lower body strength (from knee joint to hip). It has the potential to inflict grave injury: the knees could bend the wrong way if they are locked during a leg press.
4. Lying Leg Curls: The leg curl is an isolation exercise that targets the hamstring. The exercise involves flexing the lower leg against resistance towards the buttocks.Other exercises that can be used to strengthen the hamstrings are the glut-ham raise and the dead lift.
5. Leg Extensions : The leg extension is a resistance weight training exercise that targets the quadriceps muscle in the legs. The exercise is done using a machine called the Leg Extension Machine. There are various manufacturers of these machines and each one is slightly different. Most gym and weight rooms will have the machine in their facility. The leg extension is an isolated exercise targeting one specific muscle group, the quadriceps. It should not be considered as a total leg workout, such as the squat or dead lift.