The Best Leg Weights

Developing strength and lean muscle in the lower body not only benefits bodyuilders and fitness buffs, it also helps those who are looking to improve their daily function. The major muscle groups that are located in the legs include the gluteus maximus, or glutes, the quadriceps, which are located at the front of your thighs, and the hamstrings, located at the back of your thighs and your calves. The best leg weights are the ones most effective at developing these muscle groups.

  1. Free Weights Versus Machines

    • With the availability of weight training machines and free weights, the are numerous leg weights to choose from. Machines may be a better option for those who are just starting weight training or have balance issues. When you work out on machines, the unit dictates the path of movement for you. It's different when completing weight-training exercises with free weights, which include free-resistance instruments like dumbbells and barbells, as you dictate the path of movement and your surrounding stabilizing muscles must work together to coordinate the movement. According to Dr. Jeffrey M. McBridge of the National Strength and Conditioning Association, exercises done on machines are less similar to real-life movements and thus, free-weight exercises are considered best.

    Best Leg Weights

    • The best leg weights that utilize free weights include squats, lunges, deadlifts and calf raises. Squats and lunges primarily develop the glutes and quadriceps. Deadlifts require work from your glutes and hamstrings. Calf raises target your calf muscles. Completing all of these exercises in a workout session will adequately develop all of the major lower body muscle groups.

    Techniques of Squats and Lunges

    • To complete squats, place a barbell on the back of your shoulders and set your feet shoulder-width apart or slightly wider, with toes pointed directly forward. Push your behind back and bend your knees so that you lower down into a squat, keeping your head up and eyes forward and maintaining a straight back. Continue until your thighs are parallel with the floor, and return to starting position. For lunges, once again place a barbell on the back of your shoulders. Take a large step forward with one foot. Once you're set, lower your back knee directly down towards the floor, maintaining an erect torso throughout the entire movement. Stop just short of touching the floor, and return to the starting position, then switch legs.

    Techniques of Deadlifts and Calf Raises

    • To complete deadlifts, stand tall and hold a barbell in front of you, allowing your arms to hang and facing your palms towards your thighs. Set your feet so that they're shoulder-width apart. Keep your back straight and your head up and, while keeping your knees straight, bend over from the waist. To complete calf raises, place a barbell on the back of your shoulders and set your feet so that they're shoulder-width apart