Tuesday, June 18, 2024




Most workouts are concentrated on the upper-body , but the legs most not be forgotten.  If you are  focusing too much on your upper body, not only will you look disproportionate, but you will also miss out on the number of fitness benefits inherent in training your glutes, quads, hamstrings, and calf muscles, including increasing your overall lean muscle mass, which, in turn, improves your calorie and fat burning capabilities, and improving your performance in all sports.




If you only have time for one leg exercise , squats are the ones you should do. They work on your front and back thigh muscles , inner thigh , butt , calf ,lower back and the waist. Basically they work your entire lower body.

How its done;

  1. With the barbell on the squat rack, duck your head under and ascend until your shoulders touch the barbell. If you are using dumbbells ,hold them at shoulder level at your side.
  2. Keeping your back straight, lift the barbell off the rack and step back (so that you clear the rack when you perform your squat).
  3. Your feet should be just wider than shoulder width apart.
  4. Now, squat down, keeping your back arched, until your thighs are parallel with the floor (or slightly more).
  5. Return to starting position
  6. Repeat steps 5 & 6 until you’ve repeated the desired number of reps.


It is very important to keep your back arched as you bring the weight back up. This is the key to lifting heavy weights. Many people hurt their backs performing squats because they bend their backs as they try to lift the weight back up. Doing this can also put you off balance and cause you to fall forward.



These work on the thigh muslces , butt ,calf muscles and also the traps.
How it is done;
  1. Stand with your feet about a foot apart. Hold a dumbbell in each hand
  2. Keeping your toes pointed forward, step forward 2 or 3 feet with your left leg. Your left foot should be flat on the ground
  3. Bend your left leg until your knee is at a 90 degree angle (your right leg will also bend, and your right heel will lift off the ground)
  4. Hold for a second
  5. Return to starting position
  6. Repeat steps 3 – 5 until you’ve repeated the desired number of reps
  7. Now repeat all steps with the other leg.


This is concentrated on the calf muscles.
how its done;
  1. Standing with your heels hanging off the edge of a step, holding dumbells by your sides.
  2. push yourself up onto your toes, and slowly come down.
  3. Do as many reps as you can , increasing the weight i
  4. If you feel that it is not challenging enough.


  1. When it comes to legs, I know that nothing beats the good old squats but after a total washout over the weekend, its kind of hard to do them feeliing as if my brain is about to explode. Anyhow, thanks for the tips LT and l hope to be back in usual form soonest.

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