By Michael Wafford
Working out the legs is important to any workout. “You're not just using you legs. More muscles are used during leg exercises than any other type of exercises,” said Richard Skaggs, owner of Anytime Fitness. Skaggs explained that leg exercises regularly use over 300 different muscles in the human body, including the core muscles and back.
Fitness instructor and owner of Body by Gina, Gina Rolow, show B Well Magazine some exercises to work that put emphasis on the legs.
Single Leg Squat
STEP 1: Start by standing on one leg. Grab dumb bell in hand opposite one on the floor.
STEP 2: Reach down to the floor as low as you comfortably can. Come back up. Motion should be felt in the gluts.
STEP 1: Point toes outward in a plie position, holding dumb bell vertical like a goblet in both hands.
STEP 2: Squat down while keeping toes out. Keep elbows in while squatting so they connect with the inner thighs.
STEP 3: Return to standing.
Single Leg Dead Lift
STEP 1: Place dumbbell in hands in front of thighs
STEP 2: Place one leg behind your body with tip of toes on ground
STEP 3: Lower your body until your hamstring begins to stretch
STEP 4: Return body to staring position
Straight Leg Dead Lift
STEP 1: Start with feet slightly more than shoulder-length apart.
STEP 2: Lift weight to a standing position.
STEP 3: Bend at waist with legs straight to return to starting position.
Perform on weight rack using lifter's belt with a bench
STEP 1: Feet should be slightly more than shoulder-length apart. Weight should be on back of the shoulders, behind neck.
STEP 2: Squat down. Stop when you reach bench to prevent injury.
STEP 3: Use legs to stand at starting position.
Safety note: Always use lifter's belt while using barbells for back support. If possible, have a spotter available to help.