How To Build Leg Muscle
Muscles Used: All major leg muscles, back, shoulders.
How to do a squat:
A lot of the bad reputation squats have received is due to the fact that many people use them with a bad technique when doing them. Squats are actually very safe when performed in the right way. Squats require a great deal of concentration so do not perform this exercise if you do not feel up to it. The squat technique that is most effective is to perform the exercise on a power rack or cage. This allows you to alter the safety bars to best suit your height. The safety bars prevent the weight from falling to the ground if you can’t press it back up. Set them slightly below the depth that you would squat to. Then set the height of the bar hooks somewhere in the mid-upper chest area range is ideal.
Now step up, place your head and upper shoulders underneath the bar. To be sure that you can lift the bar in the center, aim for the etched center part of the bar. The majority of the weight from the bar should rest on your trapezius muscles.
Next, pull the bar off the hooks and step away. Prior to beginning the squat, make certain that you have proper foot positioning. The technique works best if your feel are slightly wider than shoulder width, with your toes pointing out at a slight angle.
The actual movement is the same as if you were squatting straight down from a standing position. If you did it without any weight on a bar you could probably go straight down or up without changing the angle or your torso. But in order to stay balanced with weights, you have to lean forward. As you start to squat your knees bend out of line with your toes, and your torso will begin to bend forward slightly to keep balanced. As you do, always remember to keep your chest out and your back arched just a bit, it looks similar to if you are sitting down on a chair that’s behind you. It makes you stick your butt out which is normal. Do not hunch over or look down as you squat. Your goal is to go down to the point where your thighs are parallel (or close) to the ground. Once at the bottom, don’t bounce. Just press straight up. Keep in mind, always start with the legs. As you stand, concentrate on thrusting your hips back in line.
Muscles Used: All major leg muscles, shoulders
How to do deadlifts: The technique for deadlifts simply involves squatting down, picking up the barbell on the ground in front of you and standing straight up with it.
Begin by having a barbell that is resting placed on the ground or an elevated platform. Next, step up to the bar and stand with a stance that is narrower than shoulder width with your toes pointed outward slightly. Make your shins as close to the bar as possible (this allows you to have more leverage and makes certain you are lifting straight up). Now place an overhand grip on the bar. Keep in mind you are not lifting you are not using your arms to lift the bar just to hold the bar.
With your shoulders back, chest out, head forward and a slight arch in your back, stand straight upright with the bar as you exhale at the same time. Make sure the bar stays as close to your body as possible. When you rise, straighten your knees and hip at the same time. When your at the top do not arch your back. Just pause take another breath, and slowly lower the weight in the same manner that you raised it while exhaling at the same time. When the weight softly touches the ground you begin the next rep.