Basic Weights Routine – Legs

For a beginner, it’s helpful to split the various body parts up and look at each one individually. For the purposes of the following articles we will break them down into the areas listed below:

Arms
Chest
Back
Shoulders
Abdominals
Legs

The last of the beginner’s routine articles focuses on the legs.  LEGS ARE IMPORTANT!   If you’re familiar with the usual denizens of a gym you will be familiar with at least one or two of those who train having a big chest, impressive arms and legs like a hungry chicken. So after warming up, let’s check out three simple leg exercises.

• Lunge – A very basic exercise which does not require any machinery.  To begin
  

  Lunge

  with it may not require any weights either.  It will strengthen your hamstrings and your quadriceps.  Stand with your feet shoulder width apart, then step forward, planting your heel first and reaching a 90° angle with the front knee. Keep your back straight and slowly return to the starting position.  Then repeat with the other leg.  Perform 3 sets of 20 lunges (10 per leg).

• Leg Press – You will need a machine for this one but most gyms will have Leg Press apparatus.  Many people find they can lift a significant amount on this machine but start slowly to find our level.  To get used to the machine it can also be helpful to start with no weight to understand how it works.  Climb on board, keep your back straight, bend your knees and place your feet at shoulder width on the plate in front of you.  Now take the weight with your legs, push the plate up and release the safety mechanism (usually with a lever on the right hand side).  Now perform the exercise - perform three sets completing 8 – 12 repetitions (reps) with each exercise. When you’re done, jeep your legs almost straight and replace the lever, then lower the plate to the starting position.

• Leg Extension – Another exercise with a machine, the leg extension requires small weights for beginners.  Find the machine as shown in the picture below and get yourself comfortable.  Grab the grips at the side for stability and support slowly raise your legs as far as you can, before lowering them again.  Perform three sets completing 8 – 12 repetitions (reps) with each exercise.

Leg Extension