Be sure to keep your core and glute muscles tight throughout the entire squat. Always keep your knees in line with your feet as you do this to avoid injury. To make this more challenging, try a split squat. Place your back leg on a sturdy box or crate that’s about 15 in (38 cm) off the ground. Balance yourself on your front leg, then lower yourself into a squat until you’re sitting on the box. Push yourself back up until you’re standing. Repeat that for 10 reps, then switch to the other leg. [2] X Research source
Keep your back straight and your chest up as you jump, and land back in the same position you started in. [4] X Research source
When you bend your knees, always keep your front knee lined up with your foot. If it goes too far forward, you could injure yourself. Also, keep your shoulders lined up with your hips and try not to bend forward. [6] X Research source If forward lunges cause you knee pain, try reverse lunges by stepping backward instead of forward. They’re a little gentler on your knees, but still a great workout. [7] X Research source Try side lunges to add a little variety. Step out to the side and bend one knee, keeping the other leg straight. Then, repeat on the other side. [8] X Research source
Start by doing 5-10 steps, first in one direction, then the other, and work up from there. Be sure to lead with your knees, not your ankles!
Once you get used to this, push yourself to make the exercise tougher by standing on one foot at a time![11] X Research source
Keep your body straight—don’t lean forward at the hips.
For instance, you might slip one resistance band around each of your feet, then pull upward with your hands while you’re doing squats. Wrap the band below your knees to add an extra burn to your crab walk. [14] X Research source For a sitting calf workout, put the band around your ankles, then slowly pull your feet apart as far as you can.
Stand with your feet shoulder-length apart. Bend your knees and squat so that your thighs are parallel to the floor. Hold the squat for 10 seconds. Push back up. Repeat 10-12 times for 3 sets.
Sit on the leg extension machine with your knees bent and your feet under the lower bar. Straighten your legs to lift the weight, then lower it. Repeat 10 - 12 times for 3 sets.
Fasten the cable to your ankle with the harness. Grab the support bar with your hands. Bend your knee toward your butt to lift the weight. Straighten your knee and put your foot back on the ground. Repeat 10-12 times for 3 sets, then switch to the other leg.
Lie face-down on the bench with your legs straight and your ankles under the lever. Bend your knees and lift the lever toward your body. Repeat 10 - 12 times for 3 sets.
Stand with your feet shoulder width apart. Bend at the waist, keeping your legs straight, and grasp the barbell with your hands. Keeping your legs stiff, lift the barbell to your thighs. Lower the barbell back to the floor. Repeat 10-12 times for 3 sets.
For each exercise, use as much weight as you can lift using the correct form for about 10 reps. If you can lift the weight easily for 15 reps, it’s too light. If you can’t lift it more than 5 times, it’s too heavy. As the weeks go on, you’ll need to add weight to keep up the intensity. Your muscles will stagnate if you don’t lift more as they get stronger and bigger.
If you do a hard workout that includes squats, leg extensions, and leg curls one week, switch to stiff-legged deadlifts, lying leg curls and squats the next week. Adding weight is another way to keep from plateauing, so make sure you don’t stagnate at a weight that’s too light. [20] X Research source
Try swimming, walking, or playing basketball or tennis if you want to work out between leg workouts. Make sure you get plenty of sleep so your body has time to mend.
Meat, whole grains, beans, vegetables, fruits, and nuts are good foods to consume when you’re in a muscle-building program. Eat more than you think you need. During an intensive workout program you are going to need a lot of calories, and you’ll probably need to eat at least 5 big meals a day. Avoid empty calories from fast food, cakes, cookies, chips, and other snack foods that will make you feel run down instead of energized.
Creatine comes in a powdered form. You mix it with water and drink it 2-3 times per day. Creatine is considered to be completely safe to use in doses of 20 grams (0. 71 oz) for long periods of time. Always read the directions given. [23] X Research source
