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1. "Got wheels? " The legs are the pride and joy of every
bodybuilder. Having striated quadriceps, bulging
hamstrings and wide calves is testament to a strict and
maniacal work ethic. Who wouldn't like to be known for
that? In this article we are going to look at some of the
most effective leg exercises that will completely transform
your lower body and have everyone gasping when you
wear some shorts.

2. Hamstrings.

3. 1 - Stiff Legged Dead lifts: By far one of the most popular
hamstring exercise is the stiff leg deadlift. It is an
extremely effective hamstring workout that emphasises
stretching the hamstring muscle in the movement and I
can personally attest to the significant gains that I have
obtained from using this exercise. It must be said that the
rounded back form that one has to take during the
movement is less than ideal so I would definitely
recommend wearing a weightlifting belt to stabilise your
back during the exercise. However it must be said that stiff
legged dead lifts really do the job with aplomb.

4. Quads.

5. 1. Squats: The squat is one of the most famous leg
exercises but conversely, it's also one of the most dreaded.
Many a trainee have lost their lunches on a squat day and
while I haven't personally barfed from the squat, I've been
close to the edge several times. My favourite variation of
the squat is the front squat which is significantly more
difficult than the regular back squat.

6. Leg press: In my opinion, the leg press is a less effective
version of the squat. However, I do acknowledge its
importance where injury or restricted mobility is
concerned. It is definitely beneficial in situations where
the regular squat cannot be performed for one reason or
another. I always recommend full range of motion and
moderately heavy weights on the leg press as I see many
trainees load up hundreds upon hundreds of kilos on the
leg press machine which restricts their range of motion as
they simply don't have the conditioning and the strength
to move that kind of weight efficiently. Please do not
make this error. Not only will you waste energy achieving
nothing, you may even hurt yourself.

7. Calves.

8. Calf raises: The calf raise is the single most effective
exercise for building the calf muscles. I don't bother with
any other exercise because I believe that the calf raise is
all you need. I do it on a platform with the soles of my feet
hanging off of the platform. I find that this gives me a
greater range of motion and allows me to work the entire
calf muscle effectively.

9. Stick to these exercises and do them diligently and I
promise you, your legs will begin to pop. A lot of these
exercises such as the squats require heavyweights and
minimal reps. I always recommend that you consult an
expert who knows what they are doing when it comes to
performing these exercises to prevent injury and possible
disability.

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