Ineffective Leg Exercises

Not all leg exercises are created equal. Some, if performed incorrectly, may cause injuries. Others are simply ineffective. Before planning your latest exercise routine for the lower body, make sure you include the best leg exercises that will help you achieve your desired results. Additionally, always check with your health care provider before beginning a new fitness program.

  1. Wall Squats

    • Wall squats with an exercise ball are generally ineffective.

      This may come as a surprise to some, but wall squats, especially ones using a large exercise ball, are generally ineffective. They minimize the use of your glutes, which is what most of us want to work out when we do squats. The movements are also very unnatural. According to "Shape" magazine, to get a good workout for the quads, calves and glutes, it is best to stick with traditional squats. Hold a dumbbell or kettle weight in front of your body and squat down pressing your hips backwards. Stop when your thighs are parallel to the ground and press back up to standing for one rep.

    Leg Extension Machine

    • Using momentum with the leg extension machine makes this exercise ineffective.

      The leg extension machine at the gym is always a popular station. However, if your goal is to strengthen and tone your legs, skip it. It causes hyperextension of the legs, putting an unnecessary strain on your knees. Additionally, most people do not sit in the machine properly and end up using their hips and momentum to create the motion. "Shape" notes that even practicing lunges and squats without weights is more effective than the leg extension machine. Instead, try doing traditional squats or forward lunges, making sure your bent knees do not go past your toes.

    Squat Machine

    • Traditional squats are more effective than the squat machine at the gym.

      Along with assisted squats and leg extension machines, the squat machines and leg press machines at the gym take most of the effort out of the exercise, rendering them less effective. Arti Patel of the "Huffington Post" writes that squat machines "won't advance your workout" and are best left to those using them for rehabilitation purposes only.

    Hip Adductor/Abductor Machine

    • Another popular machine at the gym is the hip adductor/abductor machine. You sit in this machine and set the movements to either adduction or abduction. The trainers at Fitness Together in Temecula, California, explain that these seated movements are extremely unnatural and you would never use them in normal life. Additionally, these machines do very little to isolate and strengthen the adductor and abductor muscles in the thighs. Again, lunges, performed properly, are better for strengthening these muscles.

    Supine Leg Raises

    • Supine leg raises, or leg raises performed lying down, are used to strengthen the large muscles of the legs and core body muscles. Unfortunately, they often do more harm than good. Leg raises put undue strain on your lower back, increasing the potential for injury. In addition, many perform this exercise incorrectly, with jerking movements, using momentum to raise and lower the legs.