Leg Exercises

[DrunkenSano]

I usually don't do a lot of leg exercises, using more cardio and basketball than anything else. And before cardio, I would do the calf exercises where I stand on a ledge or step with the front part of my feet and just rises up and down.

Can someone suggest maybe three to five exercises that I should do? I don't lift to get big anymore like I did in college, more to tone and keep my body in shape as much as possible.

 

[blackdogdeek]

Squat, deadlift, power clean

 

[IHateMyJob2004]

Squat, deadlift, power clean

Ya, 5 exercises? I'd suggest doing Strong Lifts or Starting Strength.

Once you hit your limits in those programs, just keep doing the same lifts at similar weights for maintenance.

40 minutes a day!

 

[DrunkenSano]

Thanks. I usually do chest and abs one day, biceps, triceps, and abs another, shoulders and back a third day. Then cardio fouth. Gonna try to mix in the leg exercises with the cardio or just add a day to the cycle.

 

[smackababy]

Squat is like the best of the best of lifts. Then throw in a set or two of deadlifts and you should have some decent leg maintenance.

 

[Whisper]

Squat is like the best of the best of lifts. Then throw in a set or two of deadlifts and you should have some decent leg maintenance.

Agreed, although I'd aim for 3 or 5 sets of deadlifts rather than 1 or 2.

You really do need to have a day set aside for legs if you've already got them for chest/abs, biceps/triceps, and shoulders/back.

I personally would also break shoulders and back into different days given that both are fairly large muscle groups. I figure if you're going for a bodybuilder-type split, you might as well go all out with it. I just couldn't imagine combining my shoulder workout with my back workout; that'd keep me in the gym for over 2 hours.

You could then consider throwing cardio on to the end of one or two of your workouts if you don't want to spend every day in the gym.

 

[Zivic]

I usually don't do a lot of leg exercises, using more cardio and basketball than anything else. And before cardio, I would do the calf exercises where I stand on a ledge or step with the front part of my feet and just rises up and down.

Can someone suggest maybe three to five exercises that I should do? I don't lift to get big anymore like I did in college, more to tone and keep my body in shape as much as possible.

let me know how that "tone"ing thing works out for ya

 

[DrunkenSano]

I've been doing it since I graduated 8 years ago and it's working pretty well. I'm not in bodybuilder shape nor is it my goal. I don't have a six-pack anymore but I'm not a blob either. Hovering around 190-200 pounds at 5'8".

The bodybuilder-type split is more from my college days, it's a regiment I'm familiar with and comfortable with. Biggest hurdle I have is finding the mental energy to go to the gym after work.

 

[Whisper]

You could try one of the starting strength-type routines if the BB split doesn't keep you interested and motivated in going to the gym. Different people just enjoy different types of working out. I'd argue it's much more important to consistently be in the gym than it is what actual routine you do.

As for getting in after work, yeah, it sucks (especially after 10 or 12 hour days), but you have to just make a habit out of it. I bring my clothes with me so that I can go straight there before I go home, which helps to cut down on travel time. There are honestly many, many days where I pretty much hate knowing that I'll have to work out later, but at this point, I hate the thought of not working out even more.

 

[Koing]

If there is a weightlifting club around where you are I always recommend joining up. The lifts are fun to learn and people will help you out.

Koing

 

[boomshard]

Squats and deadlifts are great, but you need to start light and focus heavily on getting proper form down. If you want to add in some legwork beyond those two, you could try leg extensions/curls and calf raises (either machine or standing with a barbell on your shoulders).

 

[TallBill]

Squats, dead lifts, weighted step ups, good mornings.