By far, the two most important excercises that you can do for your legs are:
1. Squats
2. Deadlifts
IF YOU DONT DO SQUATS, YOU WILL NEVER EVER BE AN OVERALL STRONG PERSON. Squats work more muscles than any other exercise. Now, there are two ways to do squats. You can do hundreds (literally) of reps, or you can do them with weight (such as a barbell). Look at this website for info on how to do squats and deadlifts.
http://bodybuilding.com/fun/exercises.php?MainMuscle=Quadriceps
Also, a calf exercise such as step-ups would be a good idea. look on bodybuilding.com, it has GREAT advice and its definetly not just for serious bodybuilders, even though plenty of them use that website.
One thing that you cannot forget to do ist stretch, before or after (or best), both. If you don’t get flexible enough, you will increase your chances of getting hurt as you get stronger, and it will actualy be very painful getting stronger but not be flexible, trust me.
Finally, make sure that you do a light 10 minute cardio involving your legs before your workout, such as running, jogging, walking fast, bicycle, etc. Hope this helps!
Forgot to tell you, doing exercises like squats and deadlifts releases HUGE amounts of testosterone into your body, which not only helps your legs grow, it helps all ofyour other muscles grow too.
FROG SQUATS: Better Definition for the Best Lower Body Exercise
hi try weight for your legs the strap on kind of weight,they have them at wal-mart for less then 5 dollars.
good luck
jump squats… slow all the way down then power up as high as u can off ground, lower slow n repeat….good form is everything.
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squats but if u have a bad back don’t do them
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Stand in your kitchen. Hands on the top of the counter top.
Squat down slowly.
Go up slowly.
Do 10 times.
Do every day.
Step back a bit, hands on the edge of your counter top.
Put one foot back, firmly on the floor.
Do counter top pushups, slowly, stretching the calf muscle on the leg set back. Go back and forth 10 times.
Then reverse legs.
Do 10 times for each leg.
Do every day.
Also is a great shoulder exercise.
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Weightlifter for 20 years.
roll the empty bottle using your foot while sitting and raise your legs up before going to sleep.
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Squats are the best leg workout. I like to add a 50 pound wight and on every rep go to my tip toes.
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[...] Having firm and beautiful legs are not only for aesthetic purposes but for healthy reasons as well. Exercises to firm legs are easy to do and can be very effective if properly [...]