Leg Workout Programs

Strong legs can keep you enjoying your outdoor activities well into old age. Too many people tend to focus on developing their upper body and consider the legs only as a second thought. That would be a mistake for anyone, but especially those who enjoy those outdoor sports that require both upper and lower body strength and flexibility.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

Weights Dumbbell Barbell Weight bench Leg extension
Weights
Dumbbell
Barbell
Weight bench
Leg extension

Step 1

Begin with quadricep stretches. Position yourself just a few inches away from a wall and stand with feet shoulder-width apart. Press one hand against the wall to maintain balance, then bend the same knee so you raise that foot behind you until you are able to grasp it with your opposite hand.

Step 2

Use a leg extension machine for attachment to a standard weight bench to do leg extensions. Straighten your legs by lifting your ankles while you contract your quad muscles. A key to doing this exercise properly is to avoid locking your knees when you reach full extension. Instead, keep your knees just slightly bent while pointing your toes up at an angle of 45 degrees.

Step 3

Add squats to your regimen for two reasons. Not only do squats strengthen your thigh muscles, but they also strengthen your back. A squat can best be done by resting a barbell over your shoulders and squatting down or by holding a dumbbell at each side and doing the squat. The key component here is to keep your back as straight as possible. If you find yourself bending over while doing a squat, you've probably got too much weight on.

Step 4

Stand a few feet from a wall and place your feet shoulder-width apart to do calf stretches. Take a step forward with one foot while you bend your stomach at an angle to keep your hands against the wall. Bend the same knee while extending the opposite knee behind you with your heel flat on the ground. Push forward until you experience a stretching sensation in the lower portion of the leg that is behind you. Repeat with the other legs.

Step 5

Do heel raises to stretch your calf muscles and increase your flexibility. Do heel raises either with or without weights. Place a stable item on the floor a couple of inches high and rest your toes on the edge with your heels on the floor. Slowly lift upward so your heels are no longer on the floor. Start by doing this without weights, then either add a dumbbell in each hand or hold something such as a can of food or heavy books.

Article Written By Timothy Sexton

Timothy Sexton is an award-winning author who started writing in 1994. He has written on topics ranging from politics and golf to nutrition and travel, and his work appears online for Zappos.com, Disaboom and MOJO, among others. He has also done work for "Sherlock Holmes and Philosophy." He holds a Bachelor of Arts in English from the University of West Florida.

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