Everyone who is enthusiastic about lifting weights, bodybuilding, or fitness knows legs can make or break a physique. We are going to explain the top five leg workouts and exercises that will help make your physique.

• Focus: Strength
• Muscle: Quadriceps

The Hack Squat is one of the many leg exercises meant for explosive strength highly targeted on your quadriceps. The hack squat is very easy to do and we recommend starting out with some light weight just to get used to the awkward feeling many people experience with this exercise.

1. Get a barbell and place it behind your legs
2. Bend your knees as if you were doing a parallel squat
3. Reach back and grab the barbell behind your ankles
4. Slowly stand up while gripping the barbell (make sure to concentrate of form)

• Focus: Strength, Tone
• Muscle: Quadriceps

Leg extensions are one of most people’s favorite exercises, especially males. Why? Because leg extensions are known for providing some nasty tone, and development of the different areas of the quadriceps and also help in the formation of the famous “tear drop”.

Generally leg extensions are performed on a machine specifically made for them. Some machines are done utilizing the built in weights, and others still allow regular weights to be placed on them to increase the weight. We always recommend going the old school way and placing your own 24-45 lbs weight or whatever you feel works for you, rather than you using the cable systems.

• Focus: Strength
• Muscle: Hamstrings

The Romanian deadlift is one of the most famous exercises in bodybuiding because it represents brute strength. Essentially someone puts a large amount of weight on the sides of a barbell, then they pull their way to an upright position while holding the weight. Sounds pretty cool, right? Well the Romanian deadlift has caused many people back injuries for that exact reason… people tend to overload their bodies while doing this exercise. We recommend using extreme caution and you perform a Romanian deadlift and always make sure to use a belt to prevent injury!

1. Set down a barbell in front of you and place the appropriate amount of weight on each side
2. Sink down with your knees bent and grip on the bar at around shoulder width
3. Pull the bar up while standing up with your back locked straight and shoulders pulled back
4. Pause at the top of your romanian deadlift (while standing) with your shoulder sunk back for a few seconds
5. Lower the bar back down slowly with a straight back and proper form

• Focus: Strength
• Muscle: Hamstrings

The leg curl is an essential secondary lift in your workout in order to isolate your hamstrings. The leg curl/Romanian deadlift combo is sure to cause some sore hamstrings and some huge results! Between the two you can expect more mass, more strength, and more definition. The leg curl can be performed by anyone from beginners to advanced weight lifters.

Typically leg curls are performed on a leg curl machine. When using the leg curl machine lay down on your stomach, put your legs in the leg locks, and pull your ankles towards your butt. Experience the power of an intense leg curl, and you’ll leave wanting more!

• Focus: Strength
• Muscle: Calves

Calf raises are the best known exercise for working out your calves. It is a very simple exercise meant for beginners to advanced weight lifters, and will give you a calf burn like you’ve never experienced! There are a few different kinds of calf raises, but today we’re just going to be talking about the general standing calf raises (however the steps below apply for both standing and sitting calf raises).

Sometimes calf raises are performed on machines, widgets, or on flat ground. For our example below we will be explaining how you can do calf raises from home. They are effective with or without weight, so don’t worry if you don’t have any weights around you.

1. Get a piece of wood or something to allow a raised surface you can put the front half of your foot on. We recommend a ½-1.5 inch tall object.
2. Place your front half of you feet on the raised object
3. Start flat footed, and raise yourself up on your toes, hold for a couple seconds, and then lower back down. Repeat for the given amount of reps.