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Leg exercises

Depending on the leg exercises you use, you will get very very varying results. The best leg exercises depend on what you want to achieve. For front of thighs perhaps dumbbell lunges, for back of thighs lying leg curls. In effect leg exercises have to be broken up carefully to fully work each area.

The Quadriceps

Work out your legs with our library of different exercises that you can use in conjunction with each other.

	Barbell Squat This advanced movement strongly stresses the whole of the thigh and hip complex
	Dumbbell Step Ups An intermediate exercise which strongly develops the quadricep muscles
	Leg Extensions A great exercise to develop the quadricep muscles just above the knee complex
	Dumbbell Lunges This advanced exercise aids coordination as well as the development of the thighs and bum
Build yourself a program
Exercises Sets Reps Rest Beginner 3 2 15 - 20 1 minute Intermediate 1, 3 3 8 - 15 2 minutes Advanced 1, 2 or 4 3 6 - 12 90 seconds

The Hamstrings

	Lying Leg Curls A great exercise to develop the hamstring complex of the thighs
	Standing Leg Curls This variation strongly stresses the hamstrings below the bottom
	Leg Kickbacks This low intensity exercise stresses the muscles of the hamstrings and bottom
	Barbell Squats This advanced movement strongly stresses the whole of the thigh and hip complex
	Dumbbell Lunges This advanced exercise aids coordination as well as the development of the thighs and bum
Build yourself a program
Exercises Sets Reps Rest Beginner 1 or 2 2 12 - 20 1 minute Intermediate 1, 4 3 8 - 12 90 seconds Advanced 2, 3 or 5 4 6 - 8 2 minutes

	Standing Calve Raises A great exercise to develop the muscles of the lower legs
Build yourself a program
Exercises Sets Reps Rest Beginner 1 2 12 - 20 1 minute Intermediate 1 3 20 - 50 1 minute Advanced 1 3 12 - 15 2 minutes