Lower Body Exercises:
How To Build Leg Muscles

New body builders are enthusiastic about getting a muscular body as fast as possible. They do not realize that taking a shortcut may not necessarily yield the results they want.

One of the exercises that beginners go for is squatting. This is in order to strengthen the lower body muscles. There is no doubt that a muscular lower body enables them to lift heavier weights, but instead of heavily relying on squats, they should consider strengthening each muscle group separately and focus on several lower body exercises.

The lower body consists of five main groups of muscles- the gluteals, hip flexors, quads, hamstrings, and calves. Doing squats is an excellent way to exercise this whole muscle group and can be done once the individual puts in a couple of months strengthening each muscle group in the lower body. The main muscle groups and some suggested exercises for lower body are outlined below:

Gluteals
This muscle group makes up the buttocks. One of the exercise routines that work to strengthen this group of muscles is leg press.

Hip Flexors
This muscle group lies in front of the pelvis and enable an individual to raise their legs in front, which can be used to strengthen this muscle group.

Quads
This large muscle group lies in front of the thigh and is used in exercises such as squads, leg press, lunges, and leg extensions.

Hamstrings
These muscles are found at the back of the thigh and can be exercised by doing leg curls, as well as leg presses to some extent.

Calves
These muscles are found in the lower leg. Calf exercises include the standing calf raise and seated calf raise.

Having this information enables beginners to exercise each muscle group adequately and build up muscle mass bit by bit. It is recommended that beginners start with one set of lower body workout exercises and slowly build it up to three after a few weeks. Once they have achieved this level, they can move on to more rigorous exercise.

It is important to distribute the focus on different areas and increase the level of intensity gradually. For the lower body, start with doing 1 set of 1-15 reps of leg press, 3 sets of 10-15 reps of leg extensions, 3 sets of 10-15 reps of hamstring curl, and 3 sets of 10-15 reps of standing and seated calf raise.

Experts recommend that beginners concentrate on planned muscle sets each day of the week till they are comfortable with the whole routine. For example, try exercises for:

• Biceps, back, and abs the first day
• Hamstrings, shoulders, and abs the second day
• Quads, forearms, and calves the third day
• Triceps, chest, and abs the fourth day, and so on.

If you keep up the routine, you are sure to have a muscular body in no time.