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Quick hits: short answers to related questions - leg workouts

Men's Fitness, Oct, 2003

What's the single best exercise for legs?

--B.L., RAPID CITY, ND

"Squats," says William Kraemer, Ph.D., a professor of kinesiology at the University of Connecticut. Our experts are in accord: Nothing builds legs like squats because they're a compound movement that stimulates all major muscles of the legs.

I hate to do squats, but I still want to develop my legs. What alternatives do I have?

--A.D., OCEANSIDE, CA

Kraemer suggests that you first reconsider abandoning squats. "Squats are one of the pillars of strength-fitness exercise, so replacing them can be a real challenge. No other legs exercise will give you the same results."

If you aren't going to squat, and you don't want to accept your puny legs as they are, Kraemer says leg presses are the next best choice. "There are many types of leg presses; each has its own angle and ability to stimulate muscle in different parts of the lower body. One can choose from a variety of leg-press movements, including seated, inverted [weight above you] and supine [parallel with the floor]."

In general, Kraemer recommends working your legs from a variety of angles and postures to stimulate as many muscle fibers as possible.

What other leg exercises are good?

J.C.,

CLEVELAND, OH

"Leg extensions are another major exercise for developing your quads," Kraemer says. He says to use both unilateral and bilateral versions. In other words, perform some sets with both legs together and some sets one leg at a time.

"Single-leg extensions help you achieve symmetry of development for each leg," he adds. Kraemer warns that if you do leg extensions, you should also do hamstring curls. "When you train your quads in isolation [as with leg extensions], you should also train your hamstrings to balance your strength and muscle size around the joint."

SAMPLE LEG WORKOUTS

                  (WITH SQUATS)   (WITHOUT SQUATS)
EXERCISE           SETS   REPS       SETS   REPS

Squat                4     10
Leg press            3     10          4     10
Leg extension        3     10          4     10
Hamstrings curl      3     10          4     10

Quick hits: short answers to related questions - leg workouts

Men's Fitness, Oct, 2003

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