Here's a comprehensive guide on how to train your legs, including exercises, sample workouts, and important considerations:
1.Squats
Initiate the movement: Take a deep breath, brace your core (tighten your abdominal muscles), and begin the squat by pushing your hips back as if you're sitting down into a chair.
Maintain a neutral spine: Keep your back straight and avoid rounding or arching it excessively.
Knee position: Allow your knees to track over your toes. It's okay if your knees go slightly past your toes, as long as you maintain proper form and don't experience any knee pain.
depth: Lower yourself until your hips are below your knees (or at least parallel to them). This is known as reaching "parallel."
ascend: Push through your heels to return to the starting position, keeping your core engaged and your back straight.
exhale: Breathe out as you stand back up.
2.Deadlifts
lift: Take a deep breath, engage your core, and drive through your heels to lift the bar off the floor. Keep your back straight and your hips and shoulders rising at the same rate.
pull: As the bar passes your knees, drive your hips forward and pull your shoulders back to complete the lift.
lockout: Stand tall with your shoulders back, chest up, and hips fully extended.
lower: Lower the bar back to the floor by reversing the movement. Keep your back straight and control the descent.
3.Lunges
Take a large step forward with one leg.
Lower your body until both knees are bent at approximately 90-degree angles.
Ensure your front knee is directly over your ankle, and your back knee is hovering just above the ground.
Push off with your front foot to return to the starting position.
Repeat with the other leg.
4.Leg Extensions
Extend your legs: Slowly extend your legs forward by contracting your quadriceps muscles.
Full extension: Continue extending until your legs are fully straight, but avoid locking your knees.
Pause and squeeze: Hold the extended position for a brief pause and squeeze your quads to maximize muscle activation.
Lower the weight: Slowly lower the weight back to the starting position by bending your knees.
Controlled movement: Maintain control of the weight throughout the entire range of motion. Avoid letting the weight drop quickly.
