Many people who work out spend little time on leg exercises and spend a lot of time and energy on their upper body during a programme. Leg exercises are crucial for balancing the body, improving performance, and also avoiding injury.While there are numerous leg exercises that will get the job done, one stands out for its sheer effectiveness - squats. While squats are easy to do, it might be best to seek professional help the first time you try them.
Get in a comfortable upright stance with your feet shoulder width apart. Your toes should be either pointed straight ahead or slightly outward, NEVER inward, as this can injure your knees. Focus your eyes straight ahead, and as you keep your heels planted firmly on the floor, inhale and move your butt back and downward. Continue slowly downward, bending the knees, and keeping your knees behind your toes. When the thighs reach parallel, pause, then begin exhaling and push back up to the starting position. There should be no sideways movement, and you should never lower past ninety degrees. If you have a bar, you can place it squarely on your traps and shoulders (not the neck) and grip the bar comfortably with your hands slightly wider than your shoulders. This can add to the difficulty of this exercise. Performed correctly, the squat is a superb activity that will work not only your thighs, but also your hips and butt.
Another powerful option is the Lunge. You can do this either with dumbbells, or without weights. Stand with feet apart, toes forward, and slowly step forward with one foot into a lunge position, keeping your body erect and your abs tight. Stop with your thigh at ninety degrees, then push through the front heel, squeeze your butt and slowly lift back up to starting position. Complete one set, then switch your lead foot.