The 20 Best Leg Exercises for Size and Strength

The Again Squat usually will get labeled because the king of decrease physique workouts — and that’s truthful. It not solely challenges each muscle within the decrease physique, but additionally locations duty on muscular tissues throughout the higher physique to assist stabilize the load and assist defend the backbone. This finally ends up making it one probably the most helpful full-body workouts in your train choice arsenal.

The sumo deadlift is commonly seen because the red-headed stepchild of the power world. There may be ongoing debate among the many health group that it’s “dishonest” in comparison with the standard deadlift as a result of sumo deadlifts journey via a shorter vary of movement.

No matter hair colour or social reputation, the sumo deadlift is an efficient train for constructing muscle and power throughout your higher and decrease physique. It shares most of the similar advantages and qualities that make its standard counterpart so beloved.

Selecting to carry out the sumo variation over the normal variation usually comes right down to desire, limb size, and mobility. The sumo variation additionally challenges the decrease physique muscular tissues otherwise than the standard stance resulting from your widened foot place, with extra problem on the quadriceps and adductors relative to the hamstrings.

Find out how to Do the Sumo Deadlift

Stand with a loaded barbell over the knots of your shoelaces. Set your toes exterior shoulder-width aside along with your toes pointed barely outward. Drive your hips again and permit your knees to bend as you grip the barbell inside your legs, someplace round shoulder-width, with a palms-down grip.

Hold your again and torso inflexible and your arms straight. Push your toes into the ground as you concurrently pull your chest and shoulders upwards to raise the bar.

Advantages of the Sumo Deadlift

• The sumo deadlift permits a extra upright torso, lowering decrease again pressure.
• This deadlift variation emphasizes the quads and adductors.
• The sumo deadlift could be a extra environment friendly deadlift variation for taller lifters and lifters with longer than common legs.

Deadlifting with a lure bar, generally known as a hex bar or diamond bar, is a go-to for a lot of lifters trying to construct their decrease physique power whereas minimizing the load on their backbone and decrease again. The lure bar retains your arms in a impartial place, versus being in entrance of your physique. This neutral-position will increase shoulder and higher again stability and permits your torso to stay extra upright, which reduces decrease again recruitment.

As a result of the lure bar’s distinctive design retains your fingers by your sides, the load is close to your physique’s middle which permits for a extra snug and upright torso place. The additional benefit from elevating your heels lets you obtain extra knee flexion, which will increase the emphasis on the quads.

Find out how to Do the Heels-Elevated Entice Bar Deadlift

Place an inclined wedge or two small weight plates on the bottom inside a loaded lure bar. Stand on the wedge (or plates) along with your heels up and the balls of your toes on the bottom. Hold each toes dealing with ahead, parallel to the handles.

Drive your hips again and permit your knees to bend as you securely grip the handles. Hold your again and torso inflexible and arms straight. Push down into the ground along with your toes whereas pulling your chest and shoulders upwards to raise the load.

Advantages of the Heels-Elevated Entice Bar Deadlift

• The lure bar deadlift lets you maintain the load centered whereas permitting a extra snug, upright torso place.
• The lure bar calls for much less from the decrease again than different deadlift variations, which is nice for those who’re working round an harm or bodily limitation on the fitness center.
• The heel elevation permits your knee to journey additional ahead through the train, emphasizing muscular rigidity on the quads.

The leg press is a machine-based motion that mimics workouts just like the again squat or hack squat. Since you don’t need to help heavy weights along with your higher physique, you possibly can usually load this train up with extra weight than you’ll most different leg workouts. This decrease physique focus makes the leg press a go-to train for constructing larger and stronger legs.

As a result of ease and effectivity of loading and unloading the load plates, this train is likely one of the finest for safely performing extra superior methods corresponding to rest-pause units or drop units.

Find out how to Do the Leg Press

Sit within the leg press seat and place your toes towards the center of the platform, about shoulder-width aside. Carry out a couple of reps with out weight to make sure your toes are in an applicable place.

Press the sled out of the resting place, transfer the protection bars, and slowly decrease the sled in the direction of your chest till your thigh-and-knee angle reaches roughly 90-degrees. Press the sled up by driving your whole foot into the platform. A very good rule of thumb for power and security is that in case your decrease again or hips raise off the seat, you’ve lowered the load too far.

Advantages of the Leg Press

• The leg press lets you carry out the squat motion sample with out the load bearing down in your backbone.
• This machine can be utilized with extra weight than you’ll be capable to carry out on most different leg workouts.
• The help of the machine helps you to safely and successfully carry out extra superior coaching methods like rest-pause units or drop units.

The hack squat is a modern-day interpretation of a motion carried out by power pioneer George Hackenschmidt within the early-1900s. This train is a detailed relative to the again squat and leg press, and delivers the identical leg-building advantages whereas offering coaching selection.

The hack squat machine provides a stage of exterior help and stability, which reduces decrease again pressure whereas permitting you to work to larger ranges of muscular fatigue.

Find out how to Do the Hack Squat

Place your self within the machine along with your toes on the platform round shoulder-width aside or barely exterior, intently mimicking your again squat stance. Hold your hips and torso flush in opposition to the again pad along with your shoulders comfortable into the shoulder pads. Keep a impartial head place, resting on the pad if one is offered.

It might assist to do a couple of reps with no weight to make sure you are snug all through all the vary of movement. Decrease your physique till the bottoms of your thighs attain parallel to the ground or barely beneath. From this backside place, concentrate on retaining your toes flat as you drive into the platform and return to the beginning place.

Advantages of the Hack Squat

• This train lets you mimic the motion sample of a again squat with lowered decrease again pressure.
• The machine’s general stability, predetermined motion sample, and exterior help assist you work deeper into muscular fatigue with comparatively decrease danger of harm when in comparison with its free-weight counterparts.

The break up squat is likely one of the finest single-leg workouts for constructing muscular dimension and power. As well as, the unilateral nature of the motion challenges coordination and stability throughout the physique.

Most significantly to the aim of constructing muscle, this train creates a excessive stage of fatigue within the goal muscle Even with out added weight, the Bulgarian break up squat will be difficult sufficient to stimulate development.

Find out how to Do the Bulgarian Cut up Squat

Maintain a dumbbell in every hand whereas standing roughly two toes in entrance of a bench or field. Place one foot again on the bench along with your laces down. When you’re balanced, pull your shoulders again and interact your core.

Drive your again knee down towards the bottom whereas your entrance knee bends to 90-degrees. From the underside, press your entrance foot down into the bottom as you stand again up into the beginning place.

Advantages of the Bulgarian Cut up Squat

• The one-leg setup challenges you to stability all through the vary of movement, positively contributing to good points in muscle, power, and coordination.
• The break up squat will be adjusted to emphasise particular muscular tissues. Leaning barely ahead through the rep emphasizes the hamstrings and glutes. Inserting your entrance foot nearer to the bench prioritizes the quadriceps muscular tissues.

The Romanian Deadlift, usually nicknamed the RDL, primarily builds muscle and power within the hamstrings and glutes. It additionally challenges muscular tissues within the higher and decrease again, which each contribute to power in large lifts such because the squat and deadlift.

It might not have the clout of different members of the deadlift household, however relating to focusing on the again of the legs, the RDL is likely one of the only workouts within the fitness center.

Find out how to Do the Romanian Deadlift

Stand in entrance of a loaded barbell along with your toes shoulder-width aside. Grip the bar simply exterior the knees with each palms down. Carry out a traditional deadlift to get the bar within the high place and maintain.

Decrease the bar by pushing your hips again whereas permitting your legs to bend very barely. The bar ought to attain close to the center of your shins. Elevate the load by driving your hips ahead and returning upright to the beginning place.

Advantages of the Romanian Deadlift

• The Romanian deadlift emphasizes the hamstrings and glutes.
• The train has carryover advantages to different large lifts, such because the squat and deadlift, as a result of it additionally works highly effective postural muscular tissues all through the again.
• The Romanian deadlift lets you use extra weight than many different hamstring workouts, making it extraordinarily efficient for constructing dimension and power.

The kettlebell swing is an explosive motion that focuses on energy growth. Though a simple-looking train, it packs a useful one-two punch relating to mastering the hip hinge movement and growing explosive energy via the hamstrings and glutes.

Whereas a dumbbell may also be used to carry out swings, the kettlebell’s bigger mass and offset middle of gravity make the motion extra pure and extra snug.

Find out how to Do the Kettlebell Swing

Place the kettlebell 12 to 18-inches in entrance of you. Stand along with your toes round hip-width aside or wider, along with your toes dealing with ahead. Seize the kettlebell’s deal with with each fingers, palms down, whereas sustaining a impartial backbone.

Start the motion by “sweeping” the kettlebell again between your legs right into a loaded place earlier than forcefully driving the kettlebell ahead by extending the hips ahead along with your hamstrings and glutes.

Hold your arms relaxed whereas your hips do all of the work to deliver the load in entrance of you. To provoke the subsequent rep, enable the kettlebell to fall naturally again into the loaded place barely behind your legs. Work to get into an explosive rhythm and repeat the movement.

Advantages of the Kettlebell Swing

• This train will assist develop explosive energy via your hips, hamstring, and glutes.
• The swing’s repeated rhythmic-based motion will assist practice your hinge sample, which carries over to deadlift power.
• The kettlebell swing solely requires entry to a kettlebell and sufficient area to swing it, making it excellent for dwelling exercises.

The strolling lunge is an alternating-leg, free-weight train that shares the identical advantages because the stationary break up squat with the additional advantage of requiring intermuscular coordination and management as you progress via area.

This train will assist develop leg dimension, power, and total-body coordination. When carried out for very excessive reps or lengthy distances, it may well even be used for conditioning or fats loss.

Find out how to Do the Strolling Lunge

Assume a standing place with a dumbbell at your sides in every hand. Take a step ahead roughly 18 to 24-inches and plant your whole foot firmly on the bottom. Decrease your self in a managed lunge whereas permitting your entrance knee to trace ahead, aiming between the primary and second toe, whereas your again knee drops straight right down to the bottom.

Don’t rush the eccentric (reducing) portion of the rep. Permit your self to descend below management whereas sustaining engagement in your core and an upright torso. To complete, drive via the ground along with your entrance foot and return to beginning upright place. Easily transition to step ahead with the other leg and repeat the method. Proceed alternating legs with every repetition.

Advantages of the Strolling Lunge

• This train does a superb job loading the quads, glutes, and adductors via an extended vary of movement.
• The strolling lunge builds total-body stability whereas enhancing intermuscular coordination resulting from sustaining an upright higher physique whereas actively alternating legs all through the train.

This lunge variation is a extra managed motion than the ahead or strolling lunge, as a result of there’s no ahead momentum difficult your stability.

The relative stability of this lunge makes it nice for rookies and superior trainees alike who need to add weight to their lunge actions whereas specializing in the muscle’s motion relatively than stability or coordination.

Find out how to Do the Reverse Lunge

Stand along with your toes facet by facet and maintain your fingers at your hips. Take a big step again with one leg. When the ball of the again foot is on the bottom, descend till your again knee is barely an inch above the ground.

Ideally, as your again knee reaches the underside, your entrance leg needs to be bent at a 90-degree angle. Hold your chest up and shoulders again. Drive via your entrance foot and stand again as much as the feet-together beginning place.

Advantages of the Reverse Lunge

• The reverse lunge is less complicated to stabilize than the opposite lunge-based variations, making it simpler for rookies to study and progress.
• The added stability of this variation permits extra superior lifters so as to add load with out awkwardly attempting to handle the load whereas transferring ahead (like in a strolling lunge).

The barbell hip thrust has grow to be a cult basic amongst glute-focused health fans over the previous few years, and for a great purpose.

The hip thrust is an train that focuses on the glutes extra instantly with out a lot involvement from secondary muscle teams just like the hamstrings or quadriceps.

Find out how to Do the Barbell Hip Thrust

Sit on the bottom perpendicular to a flat bench along with your higher again (just below the shoulder blades) in opposition to the bench and your legs prolonged. Roll a loaded barbell above your legs so it may well relaxation in your hip crease earlier than bending your legs and putting your toes flat on the ground. You might need to place a padded cushion or folded towel between your hips and the barbell to reduce any discomfort in your hip bones.

Press via your toes and use your glutes to drive your hips up till your physique is aligned straight out of your knees to your chin. Use your fingers to maintain the barbell in place. Maintain the highest place for a second after which decrease your hips towards the ground.

Advantages of the Barbell Hip Thrust

• This train locations important rigidity on the glutes whereas minimally working different muscular tissues within the decrease physique, permitting you to build up extra muscle-building coaching quantity instantly on the glutes.
• This train aids in growing hip extension power, serving to you enhance different actions that depend on hip extension corresponding to again squats and deadlift variations.

The leg extension is a machine-based train that gymgoers are inclined to both love or hate. Some say it’s dangerous on the knee joint, whereas others shout its muscle-building advantages from the rooftops. If arrange and carried out correctly, the leg extension is secure and efficient for constructing muscle within the quadriceps.

This train has little to no studying curve, which means lifters of all talent ranges can carry out it successfully with out a lot apply. As a bonus, the leg extension targets the rectus femoris muscle in its shortened place. This can be a quadriceps muscle that crosses the hip joint and performs an important function in serving to stabilize the pelvis in different decrease physique workouts.

Find out how to Do the Leg Extension

Regulate the again pad to align your knees with the axis of rotation (signified by a dot or marker on some machines) and modify the ankle pad so it rests simply above your sneakers.

Begin the motion by straightening your leg to maneuver the ankle pad, then speed up into the rep till you attain the top vary of knee extension. Guarantee your toes level straight forward, not angled in or out.

Advantages of the Leg Extension

• You may goal the quads with virtually no involvement from different decrease physique muscular tissues, making it a extremely efficient train to emphasise the quadriceps.
• It targets the rectus femoris, a quadriceps muscle that crosses the hip joint and performs an important function in serving to stabilize the pelvis.

The seated leg curl is a wonderful single-joint motion that primarily challenges the hamstring muscular tissues with some help from the calves.

As a result of design of the machine, the lifter is put right into a steady place, permitting the main focus to be on curling the load. The added stability makes it an incredible train for newbies within the fitness center and permits any lifter to soundly use extra weight for decrease reps.

Find out how to Do the Seated Leg Curl

Regulate the again pad so your knees align with the axis of rotation (signified by a dot or marker on some machines) and modify the thigh pad to suit snugly simply above your knees. The ankle pad needs to be simply above your sneakers.

Hold your toes pointed straight forward and pulled barely upwards. Flex your knees to curve the pad till it’s below the seat, then management the load as you come to the beginning place.

Advantages of the Seated Leg Curl

• This train is nice for lifters trying to place a problem particularly on their hamstrings.
• Elevated exterior stability provided by the machine permits the lifter to take units deeper into fatigue whereas sustaining correct type.
• The seated place permits the lifter to coach the hamstrings in a extra stretched place (hip flexion and knee extension).

The mendacity leg curl is one other go-to single-joint train that may emphasize the hamstrings. It not solely does an incredible job of specializing in the hamstrings, but it surely additionally challenges the calf via the start of the vary of the motion, serving to you cowl extra floor for those who’re quick on time within the fitness center.

With much less stability provided by the machine itself, resulting from your physique place through the train, the mendacity leg curl requires the lifter to do extra of the heavy lifting to maintain the physique steady all through the train.

Find out how to Do the Mendacity Leg Curl

Regulate the leg pad on the machine so your knees align with the axis of rotation (usually signified by a dot or marker) and modify the ankle pad to the touch at your ankles. Interact your hamstrings and raise the leg pad by curling your toes in the direction of your glutes. Guarantee your toes level straight forward. Concentrate on controlling the load as you come to the absolutely stretched place.

Advantages of the Mendacity Leg Curl

• All leg curls help you focus extra coaching quantity in your hamstrings for elevated dimension.
• The mendacity place permits the hamstrings to be challenged of their absolutely contracted place (hip extension and knee flexion).

The standing calf elevate is a comparatively easy-to-perform train that challenges the calf muscular tissues. Variations of this motion will be carried out utilizing a devoted calf elevate machine, a Smith machine, a barbell in a rack, or dumbbells, making it a sensible train for any lifter no matter the place they practice.

This calf elevate variation has the lifter carry out the train with the knees bent, focusing extra on the soleus (one of many two heads of the calf muscle) via an entire vary of movement. You may carry out this motion in a machine or with dumbbells resting in your knees in a seated place.

The bent-leg place of the train de-emphasizes the gastrocnemius head of the calf muscle, which is extra closely concerned in straight-leg raises, and extra considerably prompts the soleus.

Find out how to Do the Seated Calf Elevate

Load up the machine along with your chosen weight, then sit along with your knees bent and the balls of your toes on the platform. Safe the leg pad over your thighs.

Elevate the load and drive your ankles ahead, squeezing your calves to the highest of the motion. Decrease the load below management right into a deep stretch.

Advantages of the Seated Calf Elevate

• The seated calf elevate permits lifters to coach the calves with no involvement of the higher physique, making it excellent for lifters coping with shoulder or again points.
• It trains the soleus via an entire vary of movement whereas minimizing involvement from the gastrocnemius.

A much less identified muscle of the decrease leg, the tibialis anterior acts as an antagonist to the calf muscular tissues and helps pivot the ankle and level the foot upwards. As well as, the tibialis anterior elevate can add power to the entrance of the decrease leg, including stability to your knee and serving to to enhance your gait cycle (the best way your toes transfer whereas strolling).

This train is useful for physique-focused lifters, working fans, and even getting older adults who need to preserve their capability to stroll and stability later in life.

Find out how to Do the Tibialis Anterior Elevate

Stand along with your again and shoulders in opposition to a wall. Stroll your toes roughly six to 12-inches in entrance of your physique. From this place, elevate your toes towards your face and maintain for a beat. Decrease your toes flat on the bottom and repeat.

The farther you stroll your toes out in entrance of you, the more difficult it can grow to be. Begin near the wall and enhance the space as you enhance.

Advantages of the Tibialis Anterior Elevate

• Tibialis raises provides power and conditioning to under-focused muscular tissues of the shin, probably serving to to keep away from shin splints.
• The motion will increase stability round your knees and ankles.
• This helps to enhance your gait cycle, which is particularly vital for getting older adults.

Air bikes, just like the Assault Bike or Airdyne, are cardio machines many gymgoers dread to see of their coaching program as a result of they’re all the time used for high-intensity exercises. Though they’re primarily used for cardiovascular advantages, air bikes additionally assist construct dimension to your legs, particularly the quadriceps.

This motion is a sure-fire option to mild up your quadriceps, enhance cardio capability, and push your lactate threshold (your physique’s capability to deal with accumulating metabolic waste and fatigue).

Find out how to Do the Air Bike

Regulate the seat peak to finest suit your construction and sit down with each toes on the pedals with each fingers greedy the handles. When the seat is on the correct peak, there needs to be a slight bend in your knee on the backside of every revolution.

Pedal and propel your arms backwards and forwards in sync along with your leg drive. Concentrate on pushing powerfully along with your legs, not pulling along with your arms.

Advantages of the Air Bike

• As a result of the resistance is barely decided by how laborious you pedal, it may be carried out for all ages and talent ranges.
• The air bike is a low-impact technique for constructing leg dimension and enhancing cardiovascular well being.

The Leg Muscular tissues

The first muscle teams within the legs embody the quadriceps, hamstrings, adductors, glutes, calves, and tibialis anterior.

Understanding their anatomy will assist enhance your physique consciousness, mind-muscle connection, and enhance the general effectiveness of your lifting and program design.

Quadriceps