Both men and women put a certain amount of emphasis on having great legs. In fact, there are several individuals who spend hours on building the lower half of their body.

However, you shouldn't have a weight lifting workout that exceeds 45 minutes. When you do, the positive achievements seem to diminish. The point is once you pass over this threshold, your workout is no longer beneficial and it's all for show. This is why experts encourage you to stick to a 45 minute frame over a 3-day period.

One of the most important parts when working out is the post regimen. We recommend eating within 90 minutes of rigorously working your muscles. It will allow your body to recover much better.

Waiting longer will help you lose muscle as opposed to gaining it. Today we've put together a few effective methods for your legs.

Squats- One of the most common parts to leg workouts is squats. They offer several benefits to the hamstrings, quads, and buttocks. The truth is you won't find many exercises that guarantee the types of leg muscle results as leg squats.

The best approach is to stand with your feet apart, knees slightly bent, abs tight, and shoulders down while relaxed. We also recommend keeping your head and neck straight to allow for natural alignment.

Your knees will bend until you reach a 90 degree angle. Don't lean forward though because if you put too much pressure up front, there is more of a risk for injuries to take place. The knee joints and lower back can easily be hurt in the process.

When you are bending it's important to pretend like there is a stool behind you to sit. You should hold the position for a one count, and then slowly rise back up. Also the knees should remain within the range of your toes at all times. All that is left is simply repeating the process until your rep goals have been met.

Romanian Deadlift. If you want to target the hamstrings and glutes more effectively then a great leg exercise is the romanian deadlift. To execute this exercise choose either a barbell or set of dumbbells and hold with a little wider than shoulder grip. Make sure the knees are slightly bent and push back your hips maintaining a straight back. With a straight back throughout the movement use your hips to raise the bar. The movement should not be fast but controlled. The arms remain straight.

While standing tall, lower the bar while pushing the hips back and bending the knees. Even though these traits are important, don't forget to breathe. Take a deep breath at the start of the movement, hold it while the bar is below your knees, and exhale as the bar comes up. You may need some assistance when doing the Romanian Deadlift, so don't be afraid to get it.

Calve Raises. In doing these exercises you will need to ensure that your feet are spread apart (as wide as your shoulder width) and your hands placed on your hips. With your head and neck erect, ensure that your posture is correct whilst performing the exercise. Slowly raise your heels until you feel a real squeeze in your calf muscles. Hold for a count of one, squeeze, and then slowly lower. Continue the process until your intended reps is reached.

It's understandable that certain exercises for legs can be complex. However, it is important to pay attention to your movements. In the end, no matter if you do one or all of these, make sure you eat enough before working out. Plus, you should also think about will want to engage in sufficient resistance training and rest.

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