Since they comprise roughly 40 percent of your total weight, your legs are one of your body's greatest untapped resources. The leg itself is composed of several muscle groups. Working them efficiently releases powerful hormones to promote strong muscle growth. You can also amp up calorie burn by performing multi-joint exercises such as Lunges, Squats, Leg Presses and Jumps.
However, many of these exercises are improperly executed. With all leg exercises, it's important to avoid spinal flexion, because this can cause disk herniation. To prevent this, let me first drop a few hints on proper form.
As previously mentioned, your legs are a huge untapped resource. To reach your potential, start working them out three times a week. On non-consecutive days, perform the following leg workouts. Make sure to do a dynamic stretching routine beforehand. And modify the sets and reps if you have knee and/or low back problems.