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8 Best leg exercises for muscle and strength

on May 03, 2022

 

If you have reasonable fitness habits and a systematic fitness plan, the weekly leg day will always come as scheduled, no matter what happens the next day.

If you have good fitness habits but always give up leg training in order not to make yourself too tired, you will still envy other people's muscular legs and slowly add them to your plan.

Benefits of leg exercise

 

Benefits of leg exercise

 

Leg muscles are the largest and most powerful muscle groups in the body. Leg training can promote the secretion of testosterone hormones (for muscle repair) to a certain extent, promote the growth of body strength, and balance the ratio of the upper and lower body.

For fat loss, strong leg muscles are great for burning fat! Of course, each of us has different leg training goals, which is understandable. Some people pursue lines, some pursue dimension and strength, and some (most girls) want it to be thinner and more slender. Not all people follow the same goal, and every destination is desirable and worthy of respect. Just take different training modes according to your goals.

 

8 best leg exercises 

Here is a set of great leg exercises, which look very exciting. In these movements, if you don't have the conditions to go to the gym, you can use small equipment instead. For example, exercise 1.2.4.5.8 can be replaced with dumbbells, and exercise 7.8 can be replaced with resistance bands.

 

Exercise 1: Barbell Squat

 

 

Barbell Squat

 

 

Targets: Quadriceps, hamstrings, glutes

Stand with feet slightly wider than shoulders, toes, and knees in the same direction, keep your back straight throughout, and hold the barbell with both arms behind your neck.

Take a deep breath and slowly bend your knees to control the squat. When squatting, the direction of the knee joint is the same as the direction of the toes. Squat until the thigh is parallel to the ground or slightly lower than the knee.

When you get up, squat with your toes on the ground and your hips on the ground. 

 

Exercise 2: Romanian deadlift

 

Romanian deadlift

 

Targets: hamstrings and glutes

With your feet about hip-width apart, grip the bar overhand with the bar at hip height. Keep your shoulders back, your back arched, and your knees slightly bent.

When the lever is lowered, move the hips back slightly to allow the torso to lean forward, bend the knees slightly but keep the calves perpendicular to the ground. 

The barbell should be lowered slowly against the calf throughout the movement. 

Tighten the waist and abdomen, retract the shoulder blades slightly, and do not allow the lumbar spine to rotate or the shoulders to stretch forward.

 

Exercise 3: Hack squat

 

Hack Squat

 

Targets: Quadriceps, hamstrings, glutes

Rest the back of your torso on the back pad of the machine and hook your shoulders under the pads; place your legs on the platform with your legs spread a little distance less than shoulder-width apart, with your toes facing slightly outward.

Place your arms on the side handles of the instrument and release the safety bar. Straighten your legs but don't lock your knees. 

Slowly bend your knees, with your knees facing your second toe, keeping your head straight forward. Continue to descend until the angle between the thigh and calf is slightly less than 90 degrees.

Pressing the ground with the soles of the feet, straighten the legs again and return to the starting position.

 

Exercise 4: Barbell lunges

 

Barbell lunges

 

Target: Almost all parts of the thigh

Hold dumbbells with both elbows on your shoulders, stand with your feet apart, with your front feet properly elevated, look straight ahead, and keep your chest and abdomen tight.

Keep your upper body upright, keeping your center of gravity straight down. The body cannot lean back or forward. When squatting vertically, the front calf is vertical to the ground, and the knee is in the same direction as the toes.

The span should not be too small to prevent the center of gravity from being unstable, the movement of the legs is limited, and the knees of the front legs can rush forward; when the span is large, the back legs should be kept as straight as possible during the squatting process.

 

Exercise 5: Squat in front of the neck 

 

Squat in front of the neck

 

Targets: Quadriceps

Use the front deltoid to set up the barbell, hold the barbell with both hands, stand upright, feet shoulder-width apart, toes slightly outward.

Bend your knees, sit back at your hips, keep your back straight, and squat down as you inhale. until the thighs are parallel to the ground

Pause at the bottom for a while, then use the heel and the middle of the foot to force, get up and restore, and exhale at the same time

Keep your back straight during the movement, and keep your knees in the same direction as your toes.

 

Exercise 6: Supine leg press

 

Supine leg press

 

Targets: Quadriceps, Glutes

Sit on the leg press, keeping your back against the seat cushion, and plant your feet shoulder-width apart on the footrest. Grasp the handle and apply force from the heel to release the safety latch. The knee should be slightly bent at the beginning of the movement.

Inhale and slowly lower the weight until the knees are at 90 degrees, and then stop the movement and push up on the pedals with controlled strength.

 

Exercise 7: Kneeling leg curl

 

 

Target: hamstrings

Kneel on the curl machine, place one heel under the roller board, and support the body with the forearm on the restraint board

Slowly lift the leg up; the vertex stops for a while and then restores in the opposite direction

 

Exercise 8: Seated leg stretch

 

 

Targets: Quadriceps

Sit on the leg extension machine, bend the knees, place the top of the foot under the roller plate at the bottom of the device, and hold the handle for support.

Slowly lift your feet until your legs are almost parallel to the ground, contracting your quads

Gradually restore in the opposite direction

If you are doing it at home, you can use dumbbells at home on both feet instead.

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