The key to effective leg exercise is variation. It’s crucial to develop your legs systematically and with a variety of workouts. It won’t do to just go through the motions and carry out the same actions every day and every week.
In light of this, we’ve compiled the top 10 leg workouts, which we’ll go through in this article. So, let’s get started!
1. One-Legged Push-Off
You’ll need a box for this exercise. Place one foot on the box while standing on the ground, with the heel almost touching the edge. Push off with your foot on top of the box, extending your hip and knee to get as much height as possible. Return your other foot to the starting position as you land with the same foot on top of the box. You can try this for 3 sets of 12 repetitions.
2. Back Squat
The weighted barbell would be in the squat rack. Lie down beneath the bar. The barbell should be placed on your shoulders and traps. Make sure that the hands on either side of the bar are equally spaced. Keep your feet in the same position as while performing an air squat. Keep your back straight and brace your midline. Deeply inhale to let air into your stomach.
3. Romanian Deadlift
Begin by placing the barbell in front of your feet. Next, stoop down and hold the bar with your shoulders about an inch apart. While gently bending your knees, lift the weight to your waist. As you raise the weight to your waist, drive your hips forward. Lower the weight to mid-shin level and perform the exercise once more. Make sure your shoulder stays straight and your back doesn’t begin to twist as you approach the bottom of the drop.
4. Squat Jump
Start off in a squat with your thighs parallel to the ground and your toes pointing forward with your body straight, your hands clasped in front of your chest. Press through your feet to straighten your legs as you leap off the ground, swinging your arms straight behind your torso. One rep equates to returning to the squat position. Continue for 30 seconds, then pause for 30 seconds. Once more, four times. Exercises like the squat jump can strengthen your quads and glutes.
5. Barbell Jammer
Having placed one end in the holder or corner of the barbell, place the weight on the opposite end after you have placed one end in the holder. Grab it with both hands while standing on the end that is bearing the weight. Hold the barbell in the middle of your chest while squatting slightly lower. Push the barbell up with both hands and raise it to your chest before lowering it once again. With this, one repeat is finished.
6. Seated Leg Extension
Only use 10-pound weights for seated leg extensions with ankle weights; start with 5-pound weights. Alternately, wrap your ankle and the rear leg of the chair on the same side with a resistance band. Seated on a chair, straighten your back. One leg should be extended straight out and kept away from the body for a short time.
Lunges are one of the best exercises for legs for both professionals and beginners. Our hips, legs, and back are strengthened by doing this exercise. To start this exercise, stand erect and advance one foot forward until your legs are at a 90-degree angle. Lift your leg back up to the starting position at this point.
8. Leg Curls
This workout can only be performed at a gym because a machine is needed. While the rest of the body is stationary, the hamstring is the major area of concentration. Take hold of the machine’s side handle first. Your legs should now be in front of you. Put your legs in the beginning position by piling them back and down.
9. Seated Calf Raises
The sitting calf raise is a leg exercise with a fairly constrained range of motion that is great for boosting overall leg definition as well as calf muscle growth and strength. Sit on the machine with your legs tucked under the padded bar and your feet on the higher platform. After that, stretch your ankles and let go of the bar. Lower your heels to completely extend your calf muscles. Flex the calves by extending the ankles.
10. Leg Press
Only the leg press gives you the ability to lift really heavy weights. As muscles expand, the chance of damage from other workouts is decreased. Your feet should be on the pad with their toes pointed slightly outwards as you first sit on the machine. The side handle has to be correctly grasped. As you straighten your legs and raise the pad, let go of the leg press hold. As you release the leg press grip, straightening your legs will cause the pad to rise.
Whether you like it or not, leg day is here to stay, so you should make use of it the most. Regularly switching up your exercises will help you gain muscle size just as well as upping the intensity of your workouts. I hope this information has helped you understand the greatest leg exercises available.