have a bench with leg extensions or not. You can just use your own body weight, or you
could use some weighs. To have strong legs you need to work your hamstrings,
quadriceps, calf muscle etc.
To work out your hamstrings you can lay stomach down on a bench and use the leg
extensions. You put your knees on the first set of pads and the back of your ankles below
the pads on the end of the leg extensions. Its almost the same a curling with a biceps.
Curl your leg upward as far as the machine will let you go. Repeat the process 10 times,
4-5 sets with a weights that gives you a challenge. This process may also work your calf
muscle a little.
To work your quadriceps, you can squat, leg press, and leg raise. To squat you hold
the weight up behind your head. Keep your back flattened, if you arch you could cause serious injury.. Then bend your knees and lower your upper body. Keep going down until your quadriceps are parallel to the ground. So that your calf is almost touching the back of your leg. Keep your head up and look forward. Do that however many times you want and however many sets you want, but no more than 5 sets.
To do leg presses you most likely need to go to a gym because most people dont have
that much weight sitting around their house. You will be surprized at how much you can
do, but if you are a beginner, start out light!!!! You just lay on an inclined seat. Put your
feet up of the metal square ahead of you. Release the safely locks and start to leg press.
Some machine, the weight rolls up and down on bars like a roller coaster. After you have
done enough reps push the weight up one last time and lock the locks in place.
To do leg raises, you can sit at the end of a normal bench with leg extensions. Put the
back of your knees over the first set of pads, and put the front of your ankles behind the
lower pads. Raise your legs upward so that they are right in front of you. Do this 10
times, 4-5 sets with whatever weights that give you a challenge.
To work out your calf muscles you can simply stand up grabbing onto an sturdy object.
Then stand up on your tiptoe then move back down to a flat foot position, do this many
times. Some people can do this with their own weight and have a challenge, or you could
hold some weight up by your chest and do the same process all over again.
It could be smart to work out your legs all by them selves because it may take awhile. It
may also be asking to much of your body to do a huge complete workout at once.
Remember to take it easy. Your legs probably cant lift huge amounts of weight right now
(Ex: 720 lb..) Your legs are stronger than the rest of your body is.
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