Strengthening your leg muscles will make it easier for you to climb stairs,
ride a bicycle, and even walk. And because your legs, especially your thighs,
have so much muscle mass, building leg muscles through resistance training will
help you burn calories even when you’re sitting still.
“Muscle can really burn a lot of calories,” says Michael J. Joyner, MD, a
physiologist at the Mayo Clinic who studies exercise and aging. “When you have
more muscle mass, your resting muscles burn more calories.”
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Squats are the most common exercise for building the quadriceps and
other large thigh muscles. But squats must be done carefully to avoid knee
injury. The basic squat involves holding a barbell on your shoulders behind
your neck and lowering your torso a few inches by bending your legs. Never go
all the way down — that puts far too much strain on the knees.
Squats can be done without weights simply by standing with
your back against the wall. Just lower yourself a few inches by bending your
legs and stand up again. Never go all the way down into a crouch.
A safer way to do squats is with a squat machine that requires you
to sit or lie with your feet against a platform connected to a stack of
weights. When you push against the platform, you lift the weight. Never extend
your legs so far that your knees lock because that could cause injury. Repeat
this exercise 8 to 12 times, until your legs feel fatigued. When you can do
more than 12 repetitions, increase the weight.
A thigh machine builds your thigh muscles by having you sit with
your knees bent, feet locked behind a bar attached to a stack of weights. When
you pull forward with your calves, the motion works all your thigh muscles. A
similar machine exercises your hamstring muscles, on the back of your thighs.
Lie stomach down on the bench and hook your heels under a bar. When you bend
your legs and pull the bar upwards, you exercise the back of your legs.
The leg lunge is a safe and effective method of working the legs.
Hold a dumbbell in each hand with your palms facing toward your body. Step
forward with your arms at your sides, parallel to your body, and bend the knee
of the forward leg, forcing it to bear the weight of your body. Return to your
starting position and repeat with the other leg. Do this 8 to12 times with each
To build your calf muscles, lift a barbell and hold it against your
thighs, or hold a dumbbell in each hand with your arms hanging straight
down at your sides. Lift your heels off the floor 8 to 12 times. Increase the
weight of the barbell or dumbbell as you get stronger.