Every body builder and the people who do strength training have his or her favourite muscles to train or maybe some favourite exercises for each body part. Once you become constant at gym, you will get to know what exactly works best for you and thats how you make progress. It is important to make changes to your workout and do different variations every time you train the same muscle group.
Part of this analysis, you should have an assessment of the core exercises that make your training program. We will discuss about leg exercises that are really worth for the body builders from a long time. All of these exercises should be done till failure with each one set of six to eight reps.
Lower body muscles can be divided into five groups:
1.) Quads: This is the big muscle group that consists of four muscles at the front of the thigh. These are the main muscles that are used while performing any exercises like squats, leg press, lunges and leg extension.
2.) Hamstrings: These are the primary muscles at the back of the thigh and these are the main muscles used while doing leg curls.
3.) Gluteals: These are the muscles that make up the buttocks.
4.) Hip Flexors: hip Flexors are the small muscles at the front of the pelvis that allows you to raise your legs forward.
5.) Calves: These are the 2 muscles that are in the lower leg.
For beginners, lower body workout should include:
1.) Leg Press: Each set should include 10-15 reps. This is very unique exercise for the quads also it works for the hamstrings and glutes.
2.) Leg Extension: 3 sets should be done at least of 10-15 reps. This is very good exercise to add definition to the quads.
3.) Hamstring Curl: 3 sets of 10-15 reps. This exercise helps to isolate hamstrings.
4.) Standing calf raises: 3 sets of 10-15 reps should be done. This exercise helps in the gastrocnemius muscle.
5.) Seated calf raises: 3 sets of 10-15 reps should be done. This exercise helps to train the soleus muscle that is underneath the gastrocnemius muscle.
Lower body is the biggest muscle group and it should not be avoided. You may have some problem training it initially but once you become comfortable, you will enjoy doing it.