Barbell
Hack Squats
Aaron's Favorites
Barbell Full Squats Aaron's Favorites
The ol' tree trunks. Your legs are your roots. I know that on thais site, I often talk about the things that I don't like. But I just cannot help it dudes. There are very few things that I hate more, than seeing a guy with a nice, otherwise envious physique above the waist, but absolutely NO physique to speak of below the waist. . .Now I know how that sounds, but that isn't what I mean. I am talking about those tree trunks dude! A dude with a perfect UPPER body, and no trunks! Your legs should always get some attention from you, and for sll you gymrat out there know this: THERE IS NO EXCUSE! - Aaron, SacFitGuy
Now Guys, SacFitGuy has very strong legs. I always have. So you would think that performing a basic exercise such as barbell squats would come easy to me. But I have a confession. I don't like them that much. I am clumsy as all hell. The balencing act required for this is a pain in the ass for me, but that has to be remedied by perfect form.
Here is a piece of advice. When you are performing this exercise, please do it with gloves A barbell, nonetheless a barbell with weight attached to it can wreck havoc on your hands, and it will hurt like hell. Keep the bend out of your arms with your feet shoulder width apart, and squat. Remember form is always everything.
The barbell walking lunge is similar in form to the previous barbell step-ups, but of course since there is more movement involved while the barbell is on your shoulders, it is a bit harder. I would say that if your are new to this exercise to first perform the routines without the weights and only then do the step-ups, then graduate to the walking lunge.
Another piece of advice: use a back brace with this exercise if at all possible to help you with your posture and form to perform the exercise safely and efficiently. That form does include keeping your back striaight, with your head and eyes straightforward.
Barbell
Walking Lunge
Barbell Step-ups
Legs
(Quads and Calfs)
Bodyweight Squats
Traditional
Deadlifts
Aaron's Favorites
For you newbies out there, the traditional bodyweight lunge is always a good place to start. And even for those of you who are familiar with it, the bodyweight squat is a good way to stretch and get the blood going before your workout. AND REMEMBER: Your form and posture are everything dude.
Now I am not crazy about leg exercises, but I have to admit that I do like this one. But do wear gloves. Especially if I am lifting heavy. But even if you aren't still try to wear gloves, and even a back brace to preserve your posture. Because one little slip can screw up your back.
If you are clumsy like me, then these may suit you instead of the traditional deadlifts. with the deadlifts you have to balance, but the cable deadlifts don't require much of that. You can toggle as much weight as you need to lift with, but I do still suggest that you wear gloves and even use a back brace. Just to be safe.
Dumbell lunges can be a nice substitute for the barbell lunge, without all of that weight hanging over your head, but your posture is still important. Keep your back straight and your head up, and test your lunge. When you step your thigh and your shin should form a 90 degree angle. That is a proper lunge.
Cable
Deadlifts
Aaron's Favorites
Dumbbell Lunges
Leg Extensions
Aaron's Favorites
Barbell Seated Calf Raises
Aaron's Favorites
I prefer to do the weighted leg extensions on the bench, rather than use the extension machine. Because then it is really easy after that to transition into seated calf raises on the same bench. If there is no handle to hold onto, rest your hands on your lap.
Oh Man these work good. A great impromptu way to get in a wonderful calf exercise that makes you feel the burn. Take good care to keep the bar (which is resting on your lap) in place, because if you drop it, it is going straight for your toes. It hurts like hell (I should know I've done it. I am clumsy remember?)
Calf Press On Leg Press Machine
Aaron's Favorites
Another way to get in an awesome calf workout, but this time on the leg press machine. I like to superset my leg presses with calf presses in between. I usually feel nie and sore afterward, and it is worth it. Fell the burn dude.
Stepper Machine
(Stair Master)
Aaron's Favorites
My all-time favorite exercise in the world I'll tell you. Not only is it the most perfect form of fast-twitch cardio, but it does wonders for your legs, and it will give you the ass of a Russian prison bodybuilder Lol. Now don't get me wrong, hopping on the stairmaster for a good 40 minutes is a bit hardcore, but it is totally worth it. And especially if you are dieting and plenty of protein intake, the results are quick, and drastic.
