The 10 Best Leg Exercises For Muscle And Strength

Train your legs. You didn't hear it here first, but it is worth repeating. Although skipping leg day might result in unpleasant DOMS, it also deprives the body of greater muscle, improved movement, and increased calorie burn. Do you also want to have an upper-body Hercules look and a lower-body Chicken Little look?

We've put together a list of the top leg exercises to better educate you on the advantages and, dare we say, the fun of training your legs. We delve into the advantages of leg exercise, how to train them, and more further down.

1. Barbell Squat

One of the "big three" exercises is the barbell squat, which powerlifters perform first in a competition for a purpose. It has been the standard leg action for many years and continues to be the best lift in the game right now. Although the hamstrings and glutes are undoubtedly involved, the quads are the primary muscle group worked. Additionally, the shoulders, arms, and back must work to support the weight while the core must strive to keep everything stable. Many would say that if you could only perform one exercise, you should choose this lift because it uses the bulk of your body. Squatting is advantageous for all types of performing athletes, including bodybuilders, weightlifters, ball players, and others.

2. Front Squat

The front squat challenges your core more because the weight is on the front of your body and provides more direct quadriceps training. But it's not at all an isolated activity. Go hard on this one if you want to see your legs expand. Going lighter and increasing the reps can help you build muscle endurance. You'll be forced to maintain balance, which will be beneficial to you outside of the gym. To hold the weight, you can either cross your arms or grasp the bar with your elbows raised and your wrists bent back. These are effective, as evidenced by bodybuilders like Arnold, Ronnie Coleman, and others.

3. Barbell Hip Thrust

Nowadays, barbell hip thrusts are increasingly well-liked since Dwayne "The Rock" Johnson posts videos of himself performing them on his Instagram page. But this isn't a novel tactic. Because of the benefit they provide for the glutes, it is far more popular with ladies, but you guys need to be practising these too.

You should work on building your glutes, and the hip thrust is a wonderful auxiliary exercise that can make your squat and deadlift stronger.

4. Walking Lunges

These can be performed either with dumbbells at your sides or a barbell on your back, as Ronnie Coleman did in the past. Even weighted vests have been used by athletes to conduct walking lunges, which changes how the weight is distributed.

Regardless of the version you choose, make sure you follow these instructions! From hip to toe, you're going to hit everything. All of the muscles—glutes, hamstrings, quadriceps, and calves—are going to be used. You don't have to exercise vigorously to reap the benefits, either.

5. Deadlift

The deadlift is the best exercise there is for the posterior chain. The party will involve your hamstrings, glutes, and inner thighs (depending on whether you're a sumo wrestler). You also engage your quads to some extent. You'll be powerful in other exercises if you can deadlift a heavy weight.

All of the great bodybuilders who were renowned for their leg strength deadlifted. All of Coleman, Yates, Cutler, and Franco were renowned for having well-developed lower bodies. Each person deadlifted.

6. Leg Press

Some of the "hardcore" population will scoff at this, but please bear with me. Because you may position your feet on various parts of the platform to stimulate various leg muscles, the leg press is a flexible exercise. hamstrings higher and closer, quads wider and moderately spaced. If you become stuck, you can rack it without worrying that someone will spot you.

Since you're seated and your back is resting against the pad, you may concentrate more on lower body exercises without worrying about your lower back. If you'd like, you can also focus only on one or the other leg. Now, some people enjoy piling on weights and moving the object a short distance for egotistical reasons. Not the workout, but the lifter is the problem.

7. Seated Calf Raise

The seated calf raise is included on this list since it wouldn't be complete without at least one calf movement. Why? Because it is positioned behind the gastrocnemius, the part of the calf you see when you bend it, the soleus is the part of the calf that isn't as noticeable.

When you walk, run, or use your legs straight, your gastrocnemius muscles are engaged. The soleus is most effectively targeted with a bent-leg movement. Therefore, your best choice is the seated calf raise. You can either practise these exercises with both legs together or alternate legs to concentrate on each side separately.

8.Squats

To begin, spread your feet slightly wider than hip-width and point your toes out. Lift the chest, draw the shoulder blades back and down, and contract the abdominal muscles before starting the squat. By bending the knees and hunching the hips, lower your body. Drive hard through the heels to raise the body back to a standing position.

9. Squat Jumps

Assume the same stance as you would for a standard squat. Drop into the squat, then drive up fast and forcefully into the jump. Strive to gain as much height as you can Aim for a soft landing, and then use the force of the landing to advance to the next squat jump.

10. Reverse Lunge with Knee Lift

Start with your feet directly beneath your hips. Drive the chest high, tighten the core, and squeeze between the shoulder blades. Step backward, plant the foot, and then stoop to bring the back knee to the floor. Push firmly through the front foot's heel while simultaneously driving the back knee up and in toward the chest from this position. With each rep, switch between the right and left side.