How To Build Bigger Legs

The knee is one of the largest and most complex joint structures of the body and is surrounded by numerous tendons and ligaments. Tendons connect muscle to muscle ; ligaments connect bone to bone. You cannot strengthen tendons and ligaments directly through weight training. Training the quadriceps muscles will help to strengthen the tendons and ligaments in a secondary fashion, but not directly . The stronger the muscles, the more the muscle structure can give support to the tendons and ligaments.

The Workout

1 -HALF SQUATS

PURPOSE : Develops strength in the quadriceps muscles.

PROCEDURE :

  • Take a medium stance with the feet approximately 16 inches apart or a wide stance with the feet approximately 30 inches apart.
  • Place your hands on the bar, positioning them wider than the shoulders.
  • Rest the bar on the upper portion of the back.
  • Keep your head up and your back straight at all times.
  • From the standing position, squat until your thighs are parallel to the floor.
  • Head is up, back straight, and knees are pointed out . Heels are elevated with the weight on the balls of the feet.
  • Inhale while squatting; exhale as you return to the starting position, keeping legs extended and placing the heels on the ground.

VARIATION : Use a weight belt to help protect the back from injury. The serious, competitive power-lifter may benefit from a special prosthesis that accommodates the wide stance and keeps the foot flat on the ground at all times for greater stability . For lifting light to medium weights, an everyday walking prosthesis is usually adequate.

ExerciseSetsRepsRest
Half Squats4 sets10 Reps60 Seconds

Notes : A close stance (feet less than 16 inches apart) is usually not recommended for individuals with lower limb amputation because it makes it very difficult to maintain balance when squatting . Although squats generally are performed with a 2 x 4 board underneath the heels to elevate them through the entire exercise, this is not recommended for those with prostheses. The elevated position could create instability, throw the amputee lifter too far forward, and vary prosthetic alignment . It is possible to align a prosthesis just for squatting when standing on a 2 x4board . However, many prefer a special weight-lifting shoe with appropriate alignment .




2 – LEG CURL

Leg Curls or Hamstring Curls are the Best way to Build Back of thigh muscles.

PURPOSE : To Build Muscle Mass in the Hamstrings

PROCEDURE :

  • Lie face-down on a leg curling bench.
  • Make sure the knees are off the end of the bench and the legs are straight with the heels under the foot pads.
  • Flex one leg as far as it will go, trying to touch the foot pad to the buttocks.
  • Slowly lower the leg back to the extended position.
ExerciseSetsRepsRest
Leg Curl3 each leg12 Reps30 Seconds

Note :

  • Exhale while you exert.
  • Go full range.
  • Avoid jerky movements

3 – SEATED ONE-LEGGED TOE RAISE

PURPOSE : Develops gastrocnemius/soleus muscles . The seated toe raise is one of the best ways to develop the underlying soleus muscle.

PROCEDURE :

  • Sit on the calf machine and adjust the upper leg pad so that it touches the thigh and is positioned just above the knee.
  • Position the balls of the feet so they are directly below the leg pad.
  • Push up thigh pad with calf muscle contraction and release the safety stop.
  • Let go of the safety stop and lower your heel as far as is comfortable, trying to get a good stretch . Lower your heel to well below the foot rest.
  • Raise up on your toes, bringing your heel up as high as you can.
  • When you reach the highest position, hold that contraction momentarily before lowering the heel back down to the starting position.
  • Try to get a complete range of motion on each repetition.
  • Use only the calf. Do not pull with the hands or flex the thigh except on the last repetitions which you could not normally complete otherwise.

MODIFICATION : Keep prosthetic leg out to the side because it is not exercised.

ExerciseSetsRepsRest
ONE-LEGGED TOE RAISE 4 each leg10 Reps60 Seconds

4 – Leg Presses

Leg Press is one of the best exercises to Build Thigh Muscles.

PURPOSE : To Build Muscle Mass of the Thigh Muscles.

If you have Back problems or are concerned about lower back pressure then Leg Presses are the best thigh Building and toning exercise.

Execution Technique : There are 2 types of Leg Presses

1. The Diagonal or Vertical Sled type Leg Press seen in a few gyms where weights are attached directly to sled mounted on rails and you sit below the sled pushing the weights with his feet upwards.

2. The Seated Leg Press where you sit upright and push your feet forward.

Stance : The basic stance is feet-together stance.

Steps :

1. Position yourself under the machine {Vertical Type} and sit upright {Seated type} and place the feet together placed against the crosspiece.

2. Bend your knees and allow the weight to lower itself until your knees are near 90 degrees.

3. Now extend your legs and press the weight back.

Note :

  • Move only legs and don’t use your arms to push the knees.
  • Concentrate on form
  • Go as Heavy as possible

There is a variation in Leg Press, called Leg Press – toe-apart position dealt in the Advanced Training Principles Section




Disclaimer

The information contained in this Post is intended as a fitness guide and it’s not intended to replace a personal coach. Remember to consult your doctor before beginning any type of workout or diet program. information unknown to you may have an adverse effect on your physical well-being even including death. You may think you’re in physical shape to pursue the activities described in this document; only your doctor is qualified to make that decision. Tell him or her that you are lanning to begin an exercise program.