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Need to start leg workout- help!

GymKitten Posts: 55 Joined: 2002/07/18	2002/07/24, 06:13 AM OK. I've really avoided doing legs weights because I do some much cycling and running I thought it would be a good enough workout. But I think I should do leg weights. From what I gather, the best exercises to start with would be squats and lunges. I would really appreciate some advice about the best way to do these. In my gym we have a squat thing which is a fixed bar that runs up and down on two uprights. Is this good to use? How deep should I go? Also what's the best way to do lunges? Sometimes in the past I have had knee pain from doing them. Any other suggestions for good leg workouts? Bearing in mind I just want strength and shape, rather than bulk (I do alot of spinning and running) Thanks
Sempai Posts: 447 Joined: 2002/06/06	2002/07/24, 07:43 AM Hi GymKitten Here are a couple of ideas you may like. If you want to try squats try first without added weights as you say you want to tone and strengthen not bulk up. It really works do them slow and go down to where your quads are = to the floor. If you want to really work the quads try a horse stance feet a little more than shoulder width straight head and bend the knees untill your quads are = with the floor it will really burn in your quads try to hold for 2 min at start than increase 1 min per week do this every other day twice to three times a day if possible your leg muscles will be like rock in no time. always remember to stretch before & after. these you can do any where and any time almost. good luck to you -------------- Never be afraid to try something new. Remember the ark was built by amateurs, The Titanic was built by professionals.
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/07/24, 12:37 PM That's called a Smith machine, Gymkitten. You can also do leg presses, extensions and curls if you get tired of doing squats and lunges. Good luck! -------------- **_Robert_** Pain is temporary; glory is forever!
GymKitten Posts: 55 Joined: 2002/07/18	2002/07/24, 12:50 PM I had read that it was bad to do squats in a Smith Machine. Can I also use if for lunges? Or is it better to do these with dumbells? Thanks
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/07/24, 12:53 PM I have never liked the Smith machine for squats to rigid for me. Do regualr squats GO VERY LIGHT TILL YOU GET THE FORM!!!!!!!!! This exercise above all others needs to be done slow and with great form. As for lunges, do them with out weights for a while then either dumb bells or barbells. -------------- "When in danger, or in doubt, run in circles, scream and shout" LIFT HARD AND OFTEN!!!!!!
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/07/24, 12:53 PM Where did you read that?? Anyway, you wouldn't want to use that for lunges as the overall motion would be limiting IMO. -------------- **_Robert_** Pain is temporary; glory is forever!
Shelly21 Posts: 3 Joined: 2002/07/24	2002/07/24, 11:32 PM Hi I am new, I like to work on my leg and theigh. I am currently not in a gym. Can someone give me some exercises I can do at home?
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/07/25, 02:27 AM Shelly, look under FT exercises and you'll find all the good ones for your legs (as lounges and squats). Luck to you! -------------- - Nina :o) Vous êtes tous magnifiques!
FitLilAlien Posts: 36 Joined: 2002/04/26	2002/07/25, 07:06 AM Smith machines aren't the BEST way to do squats, barbell squats are the safest, just use light weight and/or if you can, make sure you have someone who can spot you. You can also do them with dumbells, holding them at your hips. Smith lunges are painful to me, I would stick to using dumbells for them. Also, when doing lunges the reason your knees may hurt is that you're pushing with your knee instead of with your hip. Don't tilt your hips forward, try them with a bench and see how this works. Do the movement right over a bench like you are sitting down and then come back up. Hope this helps!
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/07/26, 02:33 AM Yes you are right Fitlil, but sometimes the Smith machine can be a good option for somebody who has never tried doing squats (or lunges) or somebody (like me) who once in a while, do a lot of repetitions (and I get dizzy, so the Smith machine actually helps me in the end). At free squats/lunges you'll follow your body's own movement and it's true that this can be better for your knees and back. -------------- - Nina :o) Vous êtes tous magnifiques!
CJFit Posts: 58 Joined: 2002/07/26	2002/07/26, 11:44 AM ============ Quoting from GymKitten: OK. I've really avoided doing legs weights because I do some much cycling and running I thought it would be a good enough workout. But I think I should do leg weights. From what I gather, the best exercises to start with would be squats and lunges. I would really appreciate some advice about the best way to do these. In my gym we have a squat thing which is a fixed bar that runs up and down on two uprights. Is this good to use? How deep should I go? Also what's the best way to do lunges? Sometimes in the past I have had knee pain from doing them. Any other suggestions for good leg workouts? Bearing in mind I just want strength and shape, rather than bulk (I do alot of spinning and running) Thanks ============= Hey I know you from the healthboards.com message boards. You may want to try a variety of squatting exercises along with your normal leg routine. Try doing dumbell squats, Smith Machine squats, lunges, and keep the reps high. Pay attention to strict form and always use variety in your routine.