2010 Colorado Cougar’s Training Zone:

The Training Legs
It’s part of our human nature to want easy, instant results. Oftentimes when we purchase a new training device, we get discouraged before we see the results we want, and soon that training device is gathering dust in the corner. In reality, the key to obtaining great legs is to train them on a consistent basis. No fancy training devices or special creams required. When training legs, or any other body part, keep your mind focused on the goal at hand. Remember, it takes time to reshape your legs and your body.

The following leg exercises are designed to be convenient and easy so you can do them in your own home on your own time. All of the following exercises can be performed with a set of weights (or medicine ball) and resistant bands. You don’t have to spend a lot of money on big exercise machines to get an effective workout at home; however, you do need to make the commitment to stick to your program. Follow this workout guideline to get you going.

The workout
Start your workout with two sets of 10 to 15 standing squats to get your legs warmed up. You don’t need to use any weight in this warm-up, just get the blood flowing to the lower half of your body. Next, perform the exercises in the order they appear, starting with single-leg dumbbell squats. You’ll want to perform three to four sets for each exercise. If you only have one set of weights at home, perform as many reps as you can for each set until you feel "the burn" in your leg(s). If you’re at the gym or have access to multiple weights, select a weight that lets you hit "the burn" on your 15th rep. You may need to increase or decrease your weight with each set. On single-leg exercises, immediately switch to your opposite leg to complete one full set. Rest 45 seconds between each set. Continue this format with the rest of the leg exercises. When training your calves, increase the number of repetitions to 20 or 30 for each set. Happy training!

1. Single-leg dumbbell squats

This is a great isolation exercise because you work each leg separately, so you can’t rely on your dominant leg doing the majority of the work.

Starting position: Stand in a natural position with a dumbbell in one hand hanging by your side. Place your opposite hand on a bench, chair or wall for balance. Place all your body weight on the leg that’s on the same side as the dumbbell. You can use your opposite foot for balance if you need, but try to keep all your weight on your working leg.

The exercise: Lower your body by bending your supporting leg at your knee to a 90-degree angle. Straighten your knee and lift your body back to your starting position. Keep your torso straight through the entire exercise. Repeat.

2. Plié squats

You can use a medicine ball, dumbbell or plate weight to perform this exercise.

Starting position: Stand in an upright position with your feet shoulder-width apart and your toes turned outward at a 45-degree angle. Hold the weight in both hands and let the weight hang naturally in front of you with your arms straight.

The exercise: Keeping your torso in an upright position, lower your body by bending both knees to a 90-degree angle. Straighten your knees and lift your body back to your starting position. Don’t lock your knees at the top of this exercise. Repeat.

3. Lying hip raises

This exercise is great to target your hamstrings and glutes. You can even do this exercise at home while watching TV.

Starting position: Lie on your back on the floor with your arms and hands resting naturally by your side. Bend your knees and place your feet on an elevated platform. Keep your back and bottom resting on the floor. Lift one leg slightly off the platform.

The exercise: Raise your hips and lower body off the floor by contracting your glutes and hamstrings. Raise your body to form a straight line from your knees to your chest. Squeeze your glutes at the top of this movement. Lower your body back down to your starting position. Repeat.

.4. Standing leg curls

This is a great exercise to do at home.

Starting position: Wrap the center of a resistance band around one of your ankles. Stand on both ends/handles of the band with your opposite foot and support your body weight on this foot. Keep your torso in an upright position with your hands on a wall, chair or bench in front of you for balance and support.

The exercise: Keeping your knees parallel, lift your heel of your working leg toward the ceiling by contracting your hamstrings and pulling on the resistance band. Lower your leg back to your starting position. Repeat.

5. Jumping calf raises

Jumping on one leg isolates each calf individually, and it will help you increase your ankle strength and balance.

Starting position: From a standing position, shift your body weight to one leg and lift your opposite leg slightly off the floor. Keep your arms hanging naturally by your side. You can use a chair or wall for balance by holding on lightly with your hand/hands.

The exercise: Jump lightly into the air by bending your supporting leg and extending your supporting foot into a pointed position. Your toe should clear the floor. Return to your starting position and repeat in a rebounding sequence.

6. Angled calf raises

I like to do high-repetition sets and vary my speed with this exercise.

Starting position: Step onto an elevated platform and stand on the balls of your feet to support your body weight; your heels should be hanging off the edge of the platform. Rotate your heels inward to create a 45-degree angle with your feet. You can hold weights in both hands to create extra resistance or hang on to a wall or chair for balance. Lower your heels so your calf muscles are fully extended.

The exercise: Raise your body weight upward by contracting your calf muscles to full capacity. Lower your body back to your starting position. Repeat.