5 Best Leg Exercises for Strong and Heavy Legs
5 Best Leg Exercises for Strong Legs
Every beginner wants to go to the gym and tone his upper body. He wants his
- Muscular chest
- Heavy and V shape back
- Strong biceps
- Broad shoulders
Are But he pays very little attention to his lower body.
Lower body means – legs muscles!
Legs muscles increase the strength of humans and they are also very attractive in appearance.
Now whether he is a bodybuilder, athlete, or a stuntman. All those who do such lift heavy weights have a very important role in their strong legs. Therefore it is important that you also pay attention to your leg workouts so that you too can tone this muscle.
Today I am telling you about 5 best leg exercises for strong legs, which will enable you to develop your muscles.
It is also important to know about leg muscles
The largest muscles of the lower body are the legs. The leg muscles are divided into 3 main parts.
The muscles that make the quadriceps are the strongest and thinner among all the muscles in the body. These four muscles in front of the thigh are the major extensors of the knee (helping to straighten the leg).
The hamstrings undergo three muscles in the back of the thigh that affect the movement of the hips and knees. They begin from the gluteus maximus behind the hipbone and connect to the tibia (bowl) at the knee.
Calf muscles are most important for the movement of the ankle, foot, and toes.
5 Best Leg Exercises For Strong Legs
1. Barbell Squat
A good workout for the legs starts with the squat and ends at the squat itself. You may have been doing squats mostly without weight, but now by adding some weight to it, with the help of barbel, you can get better results.
For this, you put your feet together and Place your heel on 25-pound plates. This allows you to focus more on the external sweep of the quads, which helps you get into the right position.
If you are doing this exercise for the first time with Barbell, then you set up some warm-ups. In order to heat the leg muscles, do lightweight and high reps in the first set.
Then for further workouts, place the barbel as shown in the photo on the back and then apply the squat. Keep in mind that gradually increase the weight according to your ability.
apply 4 sets of 12-15 reps. You can also take support from a partner if you want to.
It is somewhat more challenging than squats. In this, you also work on your coffee and core muscles and tone your lower body.
How to do :
For this, you hold dumbbells or plates in your hand and first move your right leg back and stand back straight while touching the knee to the ground. Then you have to repeat the same with your left leg.
If you want, you can do this by walking, just band the leg forward so that the knee of your back foot can touch the floor below.
First you 3 sets of 20 reps and then increase according to capacity.
3. Leg Extension
For this leg exercise, you have to use the machine shown in the photo. By the end of this workout, the muscles on your feet ie glutes, hamstrings, quads will be tensed.
How to do :
To do this exercise, sit on the seat and then bring the weight to the top with the help of your feet as shown in the photo. This will create more tension on your quadriceps. Just keep in mind, you have to bring your feet all the way down and all the way up.
Your speed should be slow and not fast. In this also you have to increase the weight gradually according to your ability. Apply 4 sets of 12-15 reps.
4. Leg Press
This exercise increases the power and strength of the body. If you have a pin-loaded leg press machine, your training can be easier.
If you do not have a press machine like this, you can do this exercise on a regular press machine, just keep in mind that as you bring the weight downwards, hold it for 2 seconds.
To do this exercise, you have to sit on the seat and set the feet on the front plates. Do not keep the feet too close and too far.
Just keep your entire foot on the plates, do not take the claws out of the machine. If you do this, you will not be able to push the weight up completely.
Increase the weight gradually according to the capacity and for this exercise you can do 4 sets of 15-20 reps.
5. Leg Curl
It is very similar to the exercise leg extension, the only difference is that the leg extension had a predominantly toned muscle tone and hamstring.
How to do :
To perform this exercise, you also have to sit on the seat of the machine shown in the photo and then hamstring or pull the weight inwards to create tension on your hamstring muscles.
Then slowly drop the weight down. Keep in mind that do not lift the weight in one stroke, otherwise your knee may get hurt.
4 sets of 12-15 reps and increase the weight according to the capacity.
Apart from this, you can also do simple squats, split squats, box jump, calf raises, deadlift, hack squat etc. as per your trainer’s advice.
Read More: Beginner workout plan for muscle gain
Before doing these exercises, do consult an expert, as he will be able to tell you about the right exercise according to your body type.
If you too have got any help from this article, then share your experience with us, we will share them on our social media platform.