ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel
  • »
  • Health»
  • Exercise & Fitness»
  • Weight Training

Legs don't fail me now

Updated on September 6, 2013

Most if not all men who go to the gym head straight to the bench press (for chest, shoulders, triceps, and biceps), shoulder press (shoulders, triceps, traps, core, and upper chest), or grab a set of dumbbells and perform various dumbbell curls, without as much as a thought to hit the leg curls or the leg press. Oh sure you can hop on the treadmill or an exercise bike for 15 minutes and say you worked your legs for today, but that’s not a true leg workout. Men work their chest bi’s and tri’s for the same reason women work their leg glutes and thighs (so they can show off their figure). Truth is training your legs can result in the development in an overall body development, so by denying your legs of a real workout, your denying your body of an overall muscle development.

Leg exercise

To really get a true leg workout, which will lead to overall muscle development, you need to do more than just running on a treadmill for 15 minutes, you have perform leg exercises that really challenges your legs (it’s only fair seeing that you probably perform exercises that challenges your upper body).

Leg press

The leg press is an effective leg exercise; it works your entire lower body. The leg press machine is very easy to use as well as come with safety features so to prevent injuries.

Leg curls/extension

This machine works both sides of the leg; leg curls work the muscles in the back of the leg and leg extensions work the muscles in the front of the leg.

Mid compound exercise

Unlike upper body exercises there are some leg exercise that that work some of your lower and upper parts of your body.

The dumbbell alternation lunges overhead press.

This move works your core, legs, and shoulders.

How to do it:

  • Stand holding a set of dumbbells over your shoulders
  • Start with your right leg and bend the knee parallel to the floor (your rear knee (left) should be just off the floor).
  • Press the left-hand weight overhead, lower it and then push back to the starting position.
  • Keep your abs tight, chest up, and squeeze your glutes.

Single arm step-up and press

It combines your core, lower and upper body muscles; it is very easy to do.

  • Grab a dumbbell and hold it in your left hand, just outside your shoulder with your palm facing your shoulders.
  • Place your right foot on a box, stool, or bench that is knee high.
  • Brace your core as you push down with your right heel, and step up onto the box as you push the dumbbell straight above your left shoulder.
  • Return to the starting position by lower your left foot back to the floor.

True compound exercise

Compound exercises are a great way to make sure you didn’t forget to work your legs.


This move was originally a leg move, but by adding a barbell into the mix it became one of the best compound exercises around. Even without the barbell you’re still working your butt, legs, and thighs.


This move is just as effective as the barbell squat; it works your muscles from head to toe (most importantly it gives your legs a great workout). Be your sure to have perfect form to prevent injury.

If your new to the dead-left or squat be sure to have some supervision to be sure that you don’t hurt yourself.

So if your skinny and you want to pack on some muscle or you just want more muscle, it’s very important that you don’t make the common mistake of neglecting your leg muscles.


    0 of 8192 characters used
    Post Comment

    • DDE profile image

      Devika Primić 4 years ago from Dubrovnik, Croatia

      Legs don't fail me now great hub on leg exercises so nice to get into these activities to keep the leg muscles firm