Leg exercises: Cables, Lunges and Squats
February 16th, 2010
Leg workouts are always tough. Anything that involves heavy squatting then doing anything else afterwards is generally not too pleasant. Because the legs are made up of such large muscles, and because so many lower body exercises are compound exercises, it is not difficult to work the legs hard. The best leg workouts always involve 2-3 exercises that really pound the legs. The have also been some of the hardest workouts I have ever made it through. If you’re interested in real weight lifting, then this article is for you. Perform the following leg workout for maximum results.
For 5-10 minutes, warmup with a slow jog or 5 minutes on the exercise bike. Push it a bit at the end to really get your muscles warm and push your heart rate up.
Cable Squats
If you’re new to the cable/ weight stack apparatus, take a minute to find the right amount of counterbalance weight. If the machine is adjustable, move the pulleys and handle almost to the floor. During the squat, grip the handle or bar close to your chest, and allow the weight stack to counter balance as you flex your knees and push your hips back and down. Try to keep your weight evenly distributed between and over your feet as you squat down and back up.
A narrower leg stance will work the gluts more than a wider stance. I recommend standing with your legs about hip width apart. To really target your vastus medialis (inner quads muscle), do a set or two while squeezing a small, inflatable ball between your knees.
Try reverse lunges to really hit the hamstrings, leg by leg, while putting only minimal stress on your lower back.
Between barbell squats, calf raises, and plyometric lunges, and work with resistance bands, my legs felt like jelly as I left the gym.
Sidesteps with Resistance Band
If you do this one right, it should make your gluts and outer thighs burn. What makes this exercise effective is the emphasis on quadricep involvement. Step on the center, grasping a resistance band. Begin with feet shoulder width apart. Slowly lower your hips under control, maintaining tension in the band. Pick up your right foot (the band should come with it) and take as large a step as possible to the side. Follow with your left foot. For one set, take 10-15 steps to the right; then retrace your steps moving to the left. Complete the movement slowly, maintaining a bend in the knees.
Plyometric Lunges
Any type of lunge is a great leg workout, as long as you focus on keeping your knee behind your foot and not letting your legs “wobble” back and forth. Plyos are a part of my best leg workout because of the extra workout required to propel your body off of the ground and land with control. Granted, they aren’t up there with barbell back squats but they certainlly pack a punch. Begin in a standard lunge position. Jump up from the bottom and interchange your legs dynamically. Land in the opposite position to the one you started in, and lower yourself again into a squat. Concentrate on good form and upper body posture throughout the movement.
The best leg workout you’ve ever had should start off with a few sets of each of these exercises, for versatile, compound lower body movements. If you find yourself wanting more, try upping your squat weight, or using a band with more resistance for your side steps. Even if you won’t call it the best leg workout of your life, I’m betting that your legs will concede it’s a good one.
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