Complete/Complex Leg Exercises for Men
Squat
The squat is one of the primary leg
exercises for building both size and strength in the legs. With a proper
and full range of motion, it works the quads, hamstrings, and glutes.
The typical stance for a squat is slightly wider than shoulder-width.
The user may angle their toes outward and use a wider stance if working
the inner part of the leg is desired. Users must be very careful when
performing the squat, as it is very easy to be injured when performing
it. A key aspect to pay attention to is to not round the back at any
point in the exercise. A good technique for assuring not to round your
back is to keep your head back and look toward where the ceiling meets
the wall throughout the motion. Another key aspect is keeping balance
through this exercise. To help with balance, the user should keep his
weight on his heels. To test this, the user should be able to wiggle his
toes easily at any time during the squat. The typical stance for a
squat is slightly wider than shoulder-width.
Dumbbell Squat
The dumbbell squat is a variation on the squat. It is one of the leg
exercises that may be preferred by those with back problems or those who
do not have access to a squatting rack. Unlike a regular squat where
the weight is supported across the upper back and shoulders, the weights
used on the dumbbell squat are limited by the dumbbell the user can
hold. It is not recommended to use straps to do heavier weight; if
heavier weight is desired, a regular squat should be performed. Because
of the weight discrepancy, the dumbbell squat should be performed at a
slightly higher rep range, though not much more, since it is still a
strength exercise.
Front Squat
The front squat is a variation on the
squat. This exercise takes the weight off of the user’s back and puts it
across the upper chest and shoulders. The benefit to this switch is
that the weight no longer bears down directly on the spine. This is
beneficial to more than just those with existing back pain. The front
squat also works the quads more than a regular squat. The one downside
to the shift in weight position is that the glutes and hamstrings are
worked less than the squat.
Smith Machine Squat
The smith machine squat is a variation on
the squat. What makes the smith machine squat more appealing to some
users is that it limits the risk of injury when performing leg
exercises. One of the risks of performing a squat is that the user will
lose the weight either forward or backward. Since the smith machine
controls the weight during the movement, the user does not have to worry
about balance. This control can also allow the user to get deeper into
the movement, really hitting the hamstrings and glutes. There are two
downsides to performing a smith machine squat. The first is that the
rigidity of the motion may be uncomfortable for less flexible users. The
second, as with all smith machine exercises, is that the stabilizer
muscles are not being worked because the machine is controlling the
horizontal movement of the weight.
Machine Leg Press
The machine leg press is one of the primary
size and strength building machine leg exercises. It primarily works
the quads. It also secondarily works the hamstrings and glutes. The
degree to which these secondary muscles are worked depends on how deep
the user lets the weight come. The longer the range of motion on the
machine leg press, the more the secondary muscles are worked. As with
the squat, the typical foot position is shoulder width apart with the
toes pointed forward. This foot position may be varied to change the way
the muscle is worked. A wider stance works the inner muscle more. The
feet may also be moved upward if the user wants the machine leg press to
put more focus on the quads. This exercise comes in two variations. The
first involves pressing the foot plate away from the user to move the
weight stack while the other involves pressing on the foot plate to move
the backrest. Both variations work the muscle in the same way.
Hack Squat
The hack squat is a variation of the squat.
Similar to the front squat, this exercise shifts the weight so that it
is not bearing down directly on the spine. This exercise therefore works
the quads more than it works the hamstrings and glutes. The user may
also move the feet forward in order to work the quad around the knee
more.
Dumbbell Lunges
The dumbbell lunge is one of the more
complete and diverse leg exercises, working the quads, hams, and glutes
in one motion. In order to work all this muscles, a full range of motion
must be reached. It is not recommended to touch your knee to the ground
unless you are starting off with very light weight. The impact of
slamming your knee into the ground can be painful and could risk
internal injury. While the dumbbell lunge is most often by stepping
forward and then returning to the starting position, this exercise can
be varied by walking forward with the weights until the number of reps
are completed or until a set distance is reached.
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