Steps to Get Defined Leg Muscles

By: Jesse Miller

One of the most common misconceptions of people who want to have great body is to think that the same can only be attained inside the gym or fitness center. That is definitely wrong for there are numerous exercises and workout routines as well as healthy habits which you can perform at home or at any place at your convenience in order that you may build a great body. Here are some of the very doable routines to get defined leg muscles.

1. The leg extensions - The leg extensions can be performed with the use of a light weight and then increasing the weight as you move on to the next set. It is suggested to do at least five sets of around thirteen to twenty repetitions each set with greater weight and lesser repetitions for every succeeding set.

2. The full squats - Instead of doing the parallel squats, try to perform the full squat so as to engage your hamstring muscles more in every movement and then maximize the result for the whole leg. This full squat will also press the calves against the hamstring. In this routine however, make sure to employ a lighter weight than that which you usually have on a parallel squat. Hold to the bottom position for a few seconds and then press on the ball of the foot to bring your self up while at the same time keeping the torso straight up. Then rest for approximately 90 seconds before doing the next set of routine.

3. The walking lunges - If you perform the first two routines, the tendency is that you would definitely find it hard to put again weights for otherwise, you would be straining your self so much. The lunges are usually performed by a step forward with one leg while you try to keep the other leg behind and then bend your knee until it forms a 90-degree angle. The lunges are also best performed with the use of a dumbbell on each side of your hand and held with your shoulders back and your back in straight position. Perform the same with one leg and then start with the other leg. Also, you can do the same in a manner that you lunged on one side pressing on the ball of the foot for the quads and then on the other way around press on the heels in order to add more emphasis to your glutes and your hamstring.

4. The One legged machine calf raises - Here you need a calf raise machine and weight that you can carry for at least eighteen to twenty repetitions and for four sets for every repetition. The routine basically emphasizes the stretch component. You need to press on the ball of the foot in order to lift the weight and then stand by on the contracted position for a few seconds. Then do it on the alternate with the other legs.

These are really among the most effective and cost efficient routines that you can perform for you to tone your leg muscles.

Top Searches on
Fitness
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 

» More on Fitness
 



Share this article :
Click to see more related articles