Workouts To Build Strong & Jacked Legs
While many gym-goers dedicate multiple days to their upper body, legs are often condensed to one. Chest, triceps, biceps, back, and shoulders can quickly become the focus of strength training. However, legs take up half of the body. Dedicating ample time and focus on legs can help build a balanced, strong, functional physique. Those bored with their typical leg day workout routine should consider trying out some of these exercises to spice things up. Quads, hamstrings, adductors, abductors, and calves will all feel the love afterward. Training smaller muscles like adductors and abductors can help improve form across all leg-focused exercises through stabilization.
Barbell Squats
The barbell squat involves a forty-five pound barbell and weighted plates on either side. Individuals should select a height for the barbell on a squat rack slightly lower than their shoulders. After selecting the height, they must bend their knees, so their shoulders are under the bar, sitting behind their neck, with support from their hands. With this exercise, the feet should be slightly wider than hip-width distance apart. Once individuals have gotten into the starting position, they must press down through their feet to lift the chosen barbell off the rack and take a step back to ensure the rack does not inhibit their form. Upon inhaling, bend your knees and allow your thighs to come parallel with the floor, before shifting weight back into the heels as much as possible.
When attempting this exercise, keep your sternum wide so your spine does not round. This is crucial as rounding can put pressure on the discs in lumbar spine and cause damage. Upon exhaling, press down through your feet to straighten your legs, but stop before locking your knees. Be sure to shift your hips forward at the top. Those who work with heavy weights may wish to support their lower back with a weight belt.
Continue reading to discover how champion gym-goers perform the leg press.
Leg Press
Some leg press machines are parallel to the floor while others are angled upward to increase the amount of gravity influencing the lift. Regardless of which type of machine an individual chooses to work with, they must adjust the seat so their knees are bent over ninety degrees when they assume a resting position. Once newbies become comfortable with this lift, they can adjust to progressively bend their legs.
To perform this exercise like a pro, position the soles of your feet under your hips, flat against the plate. Inhale in this position and pause. Upon exhaling, press through your feet to extend your legs, but stop before locking the knees. Then, inhale, bend your knees, and repeat the movement. Gradually increase weight on each set to keep the challenge going.
Continue reading to learn how to perform leg extensions.
Leg Extensions
Leg extensions are quadriceps-focused exercises. Most machines for this exercise include a seat that allows a user to put their ankles behind pads so their knees are bent more than ninety degrees. Inhale in this position, then engage your quads, exhale, and slowly raise your legs until they are parallel to the floor. Then inhale and bend your knees before repeating the movement. Increase the weight with each set to increase the exercise's challenge.
Avoid locking your knees at the top of the exercise to avoid joint damage. Keep your torso relatively straight while performing this exercise as well.
Ready for the next exercise? It's time to read more!
Standing Calf Raises
Standing calf raises can be done a variety of ways, such as without weight, inclined without weight, with a machine, with dumbbells, and inclined with dumbbells. In the first method, individuals must stand flat-footed with their hands by their sides before exhaling while they push through the balls of their feet to engage their calves, where they will end up standing on their tip-toes, before inhaling again and slowly directing their heels back to the floor. Individuals can also perform this exercise by putting the balls of their feet on plates to increase their range of motion.
The same exercise can be done both ways with a dumbbell in each hand for extra resistance. Calf raise machines also exist, which allow individuals to stand underneath pads on each shoulder with bent knees. The balls of their feet are placed on the edge of a plate, and legs are then straightened to lift the weight. The same movement of engaging calves to come to tip-toes and back down is repeated.
Continue reading to learn about how to perform seated leg curls.
Seated Leg Curls
The seated leg curl is a hamstring-focused exercise that starts in a seated position on a machine with a padded seat with legs extended almost completely, with the backs of ankles resting against pads. Often, a bar fastens over your lap to stabilize your body.
Inhale in this position and pause. As you exhale, bend your knees as far as desired to engage your hamstrings. Inhale and straighten your legs until they return to their starting position. Many will notice it becomes harder to bend their legs far as their hamstrings become fatigued during a set. As with the other exercises, it is relatively common to increase weight for each set.