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The Home Legs Workout
By Adam Sinicki
Many gym goers looking to get a 'beach body' or similar cliche will leave out training for their legs to their own detriment. Bodybuilders and athletes know however that the legs are just as important as the arms, even if the main purpose of your training is to get toned and pull girls.
The reasons for this are myriad. Firstly, training your legs will help you burn calories as your body uses energy to maintain the extra muscle. Secondly compound movements such as the squat will triger the release of growth hormone and other useful chemicals. Last but by no means least, a great hulking body on top of skinny little legs isn't attractive by anyone's standards, and firm glutes are just as important as ripped abs when it comes to looking good for the ladies. Mine's so rock hard you can crack eggs on it (although I still tend to use a cup).
That said, even bodybuilders have been known to nelect their legs.Schwarzenegger famously resorted to cutting the ends off his trousers to expose his legs thereby forcing himself into action. That's a waste of trousers though so put down the scissors and the armanies and let's get to the route of the problem. One of the reasons that leg training is avoided like the plague is that it requires a certain amount of equipment not necesary for upper body work. My own training improved in spades when I realised how many cool ways there were to train the legs with just bodyweight or a pair of dumbbells. Whack all these into a workout and you're legs will be screaming for mercy.
The 'Sissy Squat'
'Sissy squats' have to be the biggest misnomer in the history of the English language. I think there's an ironic turn to them like calling little guys 'Big Earl'. That is to say that they're not at all easy and are in fact quite the opposite and they'll do wonders for your leg development.
Basically grab hold of something with one hand for support then go up on your tip-toes. Now lean back and at the same time bend at the knees so that your arse nearly touches your heals like you're Neo dodging bullets in The Matrix. Then return to the upright position - that's one sissy squat.
Calf Raises
Calf raises can be performed either with both legs while holding weights with the balls of your feet on either a step or a thick book (I recommend Arnold Schwarzenegger's Encycopedia of Modern Bodybuilding, that thing's a beast), or on just one foot with one palm against a wall on flat ground or a raised surface.
Lunges
Lunges are one of the great underated exercises and can work well either while holding dumbbells or with your back foot up on a chair or sofa. To add interest you can walk around the room lunging. It passes the time.
Box Jumps
Jumping on and off of a box is a great exercise for explosive power in the legs.
One Legged Squat
It's like it sounds and it'll take a great amount of leg strength to pull off even one of these bad boys. Keep your free leg extended straight infront of you and go all the way down so that you are actually sitting on your own heal at the lowest point.
Squats
These work fine with dumbbells, and even without if you go ATG (ass-to-grass).
Horse Stance
For those who aren't familliar with the tortorous training methods used in Tai Chi and Kung Fu, 'Horse Stance' is basically the same as your stance during the lowestpoint of a squat. Try that as an isometric hold for three minutes. Someone really needs to show the Chinese a horse.
Plunges
Plunges are of my own design so when you're screaming in agony it's my name you should be cursing. They involve standing one legged on a chair or bench (I actually use the side of the bath), then lowering your other leg so that your knee touches the ground (touch with your toes first - don't just crash your knee into the ground obviously). Then back up.
Press Ups
Press Ups are the God of exercises and as well as pecs, deltoids, triceps, abs and traps they'll also work your legs. If they were a woman I'd marry them.
Squat Thrusts
You know what these are and they're great. They are also more tragically overlooked than midgets.
Seated Calf Raises
Sit with your toes on the floor infront of you and take the weight of a dumbbell on one leg, then go up on your toes. Repeat until your calves stop working.
So there you go, that's at least 11 exercises you can be doing at home and there are variations in there too. I you still don't have any luck then it's time to go to town on those trousers.
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