Gyms and Fitness: Legs

 Legs

With so many choices of how to train the lower body, it's no wonder that so many lifters feel overwhelmed and skip leg day entirely. In addition to recruiting more muscle mass, these exercises generate greater release of the muscle-building hormones testosterone and growth hormone.

Build around these movements, and you can create more efficient, effective leg workouts. And with five complete workouts we've included for you, you have no more excuses. Get it start from now. Here are 5 best exercise for Legs.

Exercise 1: Lunges

Lunges involve hip and knee extension, which gives you the stimulus for both the thighs and glutes. Another advantage: They can be done weighted in traditional muscle-building rep ranges, with dumbbells or a barbell, or with body weight alone for higher reps. Give it a try if you want to see how thin the line between strength training and cardio can be.


Lunge Variations for Leg Development:

Exercise 2: Leg Press

Leg press vs. squat is a classic weight-room debate, but one that misses the point. Squats are for doing early in a leg workout and going heavy, he explains, and leg presses are for doing afterward for high reps. Sounds like a recipe for leg growth to us.

Like hack squats, the leg press allows for a variety of foot positions to target the outer quads, inner quads, glutes, or hamstrings. Just be careful not to lower the sled too far. This common mistakes will lift your glutes up off the butt pad and cause your lower spine to curl. A rounded back puts you at risk for an injury.

Leg Press Variations for Leg Development:

Exercise 3: Leg Curl

What makes this single-joint machine move worthy of being listed among squats and deadlifts? Because too many lifters think those two exercises are "enough" for their hamstrings. They're definitely not!

Specifically, the lower hamstrings are activated dramatically more during seated leg curls than deadlifts—even stiff-legged deadlifts.

You wouldn't skip curls during an arm workout, would you? Don't make the same mistake for your legs.

Leg Curl Variations for Leg Development:

Exercise 4: Deadlift

Deadlift variations are rightfully considered whole-body exercises, specifically for the posterior chain. But research has shown that along with the hamstrings and glutes, they definitely hit the quads.

Deadlift Variations for Leg Development:

Exercise 5: Barbell Front Squat

Shifting the bar from the back to the front of the body changes your squat dramatically. Front squats emphasize the quads over the glutes and hams, which means you'll sacrifice some of the load. It also helps you maintain a more vertical torso position, which can help increase squat depth and perhaps decrease the risk of lower back injury.

Front squats also demand—and build—serious upper back and core strength. Those benefits also apply to variations like dumbbell front squats and goblet squats.

Front Squat Variations for Leg Development:



Location: Bengaluru, Karnataka, India

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