Fitness > Men > Exercises > Legs

Chest - Back - Shoulders - Arms - Legs - Calves - Abs

Squat

Stand up with your feet on shoulderwidth and a weight in each hand (or a barbell as in the picture). Bend your knees until your upper leg is parallel to the floor. Make sure your knees don't pass the tip of your feet and keep your back straight at all time. Go back to the starting position.

Lunges

Stand up with one foot in front of your body and one foot behind your body. You can hold a weight in each hand. Bend your knees and touch the ground slightly with the knee of your rear leg. Go back to the starting position. Switch legs after a few reps.

Leg curl

Lay down on your chest on a bench (picture). Make sure your feet and knees are not on the bench. Grasp something with your hands for support. Bend your knees and bring up the weight with your feet. Go back to the starting position by extending your knees.

Leg extension

Sit on the machine (picture) with your feet behind the pillows. Raise your feet by extending your knees. Slowly turn back to the starting position.

Side leg raise

Lay down on your left side. Keep your right leg straight and bend your left leg for support. Put your right hand in front of your body for support. Raise your right leg without turning your ankle. You need to feel it burn on the side of your leg and on your hips. Don't forget your left leg!

Step up

Stand up with a small bench in front of you. Place your left foot on the bench. This will be your starting position. Push off with your left foot and bring your right foot up. Go back to the starting position. Do as many reps as you can before you switch legs. If you want, you can hold a weight in each hand.

Front kick

Stand up with one leg in front and one leg backwards. Lift your knee straight forward and then straighten your kicking leg. Execute this with both of your legs.

Jumps

Stand up with your feet next to each other. Jump as high as you can and pull your knees up against your chest.

Schedule for strong legs