Leg Training 101 for Women

This post is brought to you by popular demand. You guys wanted it, so you guys get it. This is a follow up post to Weight Lifting 101 for Women. This post is of course essential, because what good is a muscular, toned upper body without sexy, sculpted legs to match? Today I listed some of my favorite leg exercises to do. I have always had big, muscular legs. It runs in my family and genetics definitely play apart. To add to that when I was growing up, I danced, did gymnastics, ran track, played volleyball, and was a cheerleader. All of those activities just added more muscle. I hated my legs and butt when I was younger. I constantly wore baggy shirts that were too big for me so they would cover up my butt since it stuck out so much. As I grew older, I learned to embrace it. Now, I love it. For me, legs are a fun group of muscles to push to the limits since they are the strongest part of my body. I know it is important to a LOT of women out there to sculpt beautiful legs, so I hope this post is a reference for you to rely on for ideas and education. 

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Top Three Stretches For The Quads

Regular exercise is essential to fitness. Strength training and cardiovascular exercise increases lean muscle mass and encourages the body to burn more calories while at rest. Before exercising, it is important to stretch properly to avoid injuring the muscles being worked. These three exercises do not require a great deal of workout equipment, only an exercise band is necessary to perform these quad stretches. You may want to place an exercise mat on the floor before beginning.

The thigh is comprised of three sets of muscles, the hamstrings, the adductors and the quadriceps. The quadriceps muscles are located in the front of the thigh and are primarily used for running, jumping and for speed. These muscles are susceptible to injury if proper stretching does not occur before exercise. Some symptoms of a quad strain include pain and difficulty moving the affected muscle.

There are three main stretching exercises that will help prevent muscle strains in the quadriceps.

One of the best stretching exercises for this muscle group is the all fours quad stretch. To perform this exercise, get on all fours with your hands and knees touching the floor. Lift one leg off the floor and grasp your ankle. Gently tug on your leg and hold for a count of 30. Lower your leg and repeat on the opposite leg. Complete 10 stretches on each side. This movement will provide a gentle stretch for both your quadriceps and hamstring muscles.

Another excellent stretching exercise for the quads is the hip flexor and quad stretch. This movement is for intermediate to advanced exercisers. To perform this stretching exercise, lie face down on the floor and bend one knee. Loop an exercise band around the toe of your shoe. Gently pull on the exercise band with both hands, extend the hip and flex the knee. When performed correctly, your hip and knee with both be raised from the floor. Hold the stretch for a count of 20. This exercise places tension on the hip flexors and quad muscles and will prepare these muscles for more intense exercise such as weight lifting.

Iron crosses are another exercise that will stretch your quads. Lie face down on the floor, extending your arms out to the side. Place your palms down on the floor. To perform iron crosses, bend one knee and turn your upper body until the leg comes across your body. Try to touch your knee to the ground, near the opposite hand of your body. Gently return to the starting position on your back and repeat on the opposite leg. Continue alternating legs until you have completed 15 to 20 repetitions.

When exercising for fitness, these three stretching exercises will prepare your quads for the hard work to come. Not only do these moves prevent injury, but they will help you become more flexible which is important as you age. Always stop exercising if you feel pain in your quadriceps or anywhere else in your body.

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