Each of the leg exercises listed below should be done with proper form to avoid injury. As with all exercises, the better your form is, the better results you will get. The squat is an excellent compound exercise that trains numerous lower body muscles but it is one you should learn properly after spending time strengthening the individual muscles that will be utilized during the squat movement..

Wide squat

Stand straight with your feet apart, a little beyond the shoulder width, toes pointed slightly outward and arms stretched forward. Lean the upper body forward a bit, lower the buttocks as if trying to sit on a chair. Do not go further than the knee level. Take care that the knees do not flex forward beyond the toe line.

Narrow squat

Stand straight with your feet shoulder-width apart, toes pointing straight ahead, and arms stretched forward. Do the same squat movement as in the wide squat.


Advanced level Squat

While performing the wide or narrow squat, lift one leg slightly outward on the upward movement. Repeat with the other leg. Use a stationary object to maintain your balance, but avoid putting your weight on it. If this is stressful, add heavier hand-held weights to advance your workout.

Stationary lunge

Stand straight with one foot a large step in front of the other and hands on your hips. Bend your knees until the back knee is about 5 centimeters above the floor. Keep your upper body erect and do not let the front knee go beyond the toe line. Straighten, reverse the position for opposite leg and repeat.

Lunge

Stand with your feet shoulder width apart. Step forward with one leg, landing heel first. Simultaneously, slowly bend both knees and lower your body until the back knee is about 5 centimeters above the floor. Keep your upper body erect and do not let the front knee go beyond the toe line. Return to the upright position by using a scissors kick to bring the front leg back to the starting spot. Reverse the position for opposite leg and repeat.

Variation

Stand with your feet shoulder width apart. Take a large step moving one leg to the side. Land with the toe pointed slightly inward. Lean the upper body forward a bit, keeping the other leg straight. Hold for a moment. Return to the upright position by using a scissors kick to bring the front leg back to the starting spot. Reverse the position for opposite leg and repeat.

Step-ups
Find a sturdy step, bench, or box that is just lower than your knee so when you put your foot on it your thigh will be parallel to the ground. If itīs higher it will be hard on your knee; too much lower and it wonīt be effective. Have a support you can hold on to with one hand to steady yourself. Step up with your right foot, up left, down right, down left; repeat. Lead with your left foot on the second set. You can increase the intensity by holding a weight in your free hand. Advanced trainees sometimes do step-ups with a barbell on their shoulders. This requires good balance as well as strength, and a spotter. Step-ups work your quads, glutes, and hamstrings.

Inner Thighs

For an inside thigh workout, stand sideways at the bottom of the stairs, place your hand on the railing for balance and put your right foot on the first stair. Cross your left leg over your right and step your left foot onto the next stair. Then cross your right leg under your left and step your right foot onto the next stair after that. Continue up the stairs, run down, and do this for five minutes.

Calve Raise

Using a 1-inch book or board of similar dimensions under the front of the affected foot. The nonaffected leg is bent at the knee so that the nonaffected foot is off the ground. Hold onto a chair or wall for added support. Push off the ball of the affected foot by lifting the heel off the ground. Perform this motion 25 times, relax 30 seconds, then repeat 25 times, far a total of 50 repetitions.As the leg strengthens, increase the height of the book or board from 1 to 2 inches.

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