Legs form the foundation of the upper body. No matter how much mass you gain it is ultimately the legs that have to support the burden of upper body. If your legs are not comparably strong enough then they will face tremendous stress from the upper body and may lead to severe pain while walking or even standing. Sometimes it may also lead to abnormal deformation of legs. So make sure your legs workout is the most intense. Infact it is the toughest workout. Moreover it enhances creatine production in the body which people take externally through supplements. For men it is advised that they use maximum weight while working out legs.

 

1. Holding dumbbells at sides, upright with your feet shoulder width apart.

2. Bend from knees until thighs are almost parallel to the ground(avoid letting knees turn inwards).

3. Keep back flat , lower back slightly arched inwards and head up.

4. Return to upright position and repeat.

 

 

1. Holding dumbbells at sides, stand upright with feet slightly less than shoulder width apart.

2. Step forward about 2 feet with one foot and bend knee to about 90 degrees. As you plant your foot bend trailing knee so it nearly touches floor.

3. Push off with front foot to return to starting position.

4. Repeat for the desired number of reps and change legs.

 

 

1. Set the back rest to upright position. Holding dumbbell in one hand at side, place other hand on top of bench for support.

2. Stand on one foot on edge of bench frame.

3. Stand up on tip toe using free hand to balance yourself. Do not push yourself up with your hand.

4. Slowly lower yourself to the ground and repeat for desired number of reps before changing legs.

 

 

1. Sit on the edge of the bench, feet flat on the floor about 12 inches apart.

2. Rest dumbbells on thighs while keeping hold of them.

3. While staying seated raise heels by just using toes.

4. Lower your heels to the ground and repeat.

4. Slowly lower yourself to the ground and repeat for desired number of reps before changing legs.