Leg is one of the most neglected body part in bodybuilding. Many people do not train leg because of the fear of pain and fear of injuries. But leg workout is very important not only from the perspective of legs but also from the perspective of overall body as well.because leg workout has so many compound exercises which effects different body parts.
And one the main reason you should do leg workout because it helps in boosting the testosterone level in the body which is the number one male hormone in a men which helps in muscle growth and fat loss and also increases the sexual ability. And it also helps in increasing the energy level in body and keeps you in a good mood
As shown in the above illustration there are basically three muscles in the upper leg area or thigh and the legs will only if you hit the each muscle with the exercises.one is called as vastus medialis which is the inner quads and then rectus femoris which is the middle quad area and vastus lateralis which is the outer or lateral quad area.
SO HERE THE TOP 5 EXERCISES FOR BIGGER LEGS:-
10-12 REPS OF 3 SETS
Barbell squat is a heavy compound exercise. the main focus of this exercise is on RECTUS FEMORIS which is your front quads.but the way you are doing the exercise will define which muscle is getting trained. because when you go to 90 degree chair squat then full tension will be on your front quads.and if you go to ass to grass then you are stretching your gluts muscle.so it all depends like which muscle you are willing to engage with this exercise.
As i stated in starting that it’s an compound exercise by that i meant multiple muscles get trained under this exercise.like Lover back,Hamstrings, even your core section also get engaged.but when we talk about bigger or leaner quads in that case our focus should be on quads so you have to make sure quads have the 90 percent of the tension while performing this exercise.
If you are new in the gym then start this with the body weight. because you don’t want to face any injury.and make sure your back is straight. and do not involve your joints and ligaments.
and the alternate of this exercise is LEG PRESS.if you face any problem while performing this exercise.
-HOW TO PERFORM SQUATS
While performing this make sure your back is straight. and use weight as much as you can hit 10-12 reps easily.and connect your mind with muscle.and make sure you stretch the muscle when you go down and squeeze it when go up.and push with your heels.
10-12 REPS OF 3 TO 4 SETS
Dumbbell lunges so through this exercise you will train your outer quads that is your VASTUS LATERALIS . now while performing this your legs should be inwards because only then you’ll be able to hit your outer/lateral quads.when you keep knee outer then your inner quads trained when keep it straight then front quad and when keep it inner then outer or lateral quad. so it can also be depend on your goals but we gonna hit outer/lateral quads
one more thing you need to take care of is that your knee should be in parallel of your toes.later on you’ll have knee injuries if your knee are going forward than your toes
-HOW TO PERFORM DUMBBELL LUNGES
While performing this make sure back is always straight hold the dumbbells tightly and come forward make sure your knees do not cross over your toes because then it can cause injuries.and keep breathing
10-12 REPS OF 3 TO 4 SETS
The leg extension is an isolated exercise. which mean it has full tension on the quadriceps.the main focus of this exercise is only on your quads. the main function of this is to give a cut in your quads and in other words you can say it gives a perfect shape to your quads.while doing this be sure your legs are wide apart a little just according your shoulder width then you will hit VASTUS MEDIALIS /inner quads.
THINGS YOU NEED TO TAKE CARE OF WHILE DOING THIS EXERCISE
First of all do not go for heavy weights if you do so then you are calling injuries for yourself.and second of all keep full range of motion. do not perform it half away because that’s not gonna give you any results at all.
-HOW TO PERFORM LEG EXTENSION
Sit on leg extension machine and attach you foot’s shinbone with the pad.and keep your back straight. your hamstrings should always be attached with the machine.and slowly bring your legs up and take 1 second of break this is the KEY.If you are not taking a pause then you are not gonna feel the contraction and. and the results won’t come. and keep breathing just squeeze and stretch the quads.so the blood can flow will increase in the muscle and more nutrients will go to that muscle.
10-12 REPS OF 3 SETS
The leg is again the isolated exercise for your hamstrings. which helps in hit all muscles of your hamstrings. so basically there are three muscles in the hamstrings area i.e. BICEP FEMORIS, SEMIMEMBRANOSUS and SEMITENDINOSUS . with the help of this exercise you can hit all the muscles just by changing your leg placements.
-HOW TO PERFORM LEG CURL
Firstly lean down on the machine and hold on to the handles tightly. and put your legs behind the pad.and pull up the pad with your heels and squeeze it till the pad touch to your gluts. have full range of motion and create a good mind muscle connection and just feel the contraction and keep breathing don’t hold your breath.
5.STANDING CALF RAISE
10 REPS OF 3 SETS
The calf is the smallest muscle in the lower body but that does not mean it’s not important. in leg workout calf does not only give the strength to the lower body but gives a good definition as well. standing calf raise is best to exercise for developing bigger calf. do not add too much weight because then the pressure will come to the foot joints which is not good.
-HOW TO PERFORM CALF RAISE
firstly get in the machine then adjust your feet keep less than half feet on the machine and then keep weight on shoulders and pull the wait up. and then start.
make sure exhale when you go up and inhale when comes down. and keep a full range of motion. squeeze when you go up and stretch fully when comes down.
THANKS FOR READING THE ARTICLE. HOPE YOU LEARNED SOMETHING TODAY.
comment below and let me know which exercise you like the most during leg workout