Effective Leg Strengthening Exercises

Getting strong legs and hip requires that you perform various exercises that work on all muscle groups together in different movement patterns. Before you add additional resistance or weight in these exercises, you should perform and refine these patterns with your own body weight, suggests physical therapist Gray Cook, author of "Movement." These three basic lower-body patterns will increase full-body strength and coordination, which will improve your athletic abilities and reduce your risk of injuries.
Barbell Front Squat
Step 1
Hold a 40-lb. barbell in front of your collarbone with both hands facing away from you. Stand with your legs about shoulder-width apart.
Step 2
Inhale and squat down as low as you can while keeping your torso upright and both knees and feet pointing forward.
Step 3
Exhale and stand up without moving your spine or sticking your buttocks behind you. Keep the barbell at the same level as your collarbone throughout the exercise. Perform three sets of six to eight repetitions. Increase the weight by 5 to 10 lbs. with every set.
Step-Ups
Step 1
Stack a set of aerobic steps to as high as your knees. Hold a 20-lb.dumbbell in each hand by your sides and put your right foot on top of the steps.
Step 2
Push yourself straight up onto the step while maintaining an upright posture. Do not hunch your back or shoulders. Extend your left leg slightly behind you and hold this position for two seconds.
Step 3
Lower your body to the starting position and repeat the exercise. Perform three sets of six to eight reps per leg.
Lunge
Step 1
Stand with your feet together and hold a 20-lb. dumbbell in each hand by your sides. Step forward with your right foot and lunge straight down until your left knee gently touches the ground. Keep your torso upright.
Step 2
Exhale and step back to the starting position. Step back with your right foot and lunge straight down until your right foot until your right knee gently touches the ground.
Step 3
Exhale and stand back to the starting position. Perform three sets of six to eight reps per leg.