|Muscles Worked:||Quads, Hamstrings, Glutes, Calves|
|Main Goal:||Build Strong Legs|
Leg workouts are crucial for overall body fitness as they help to build strong and toned legs, improve balance, and increase overall strength.
Additionally, having strong legs can also help with activities of daily living and can improve athletic performance. It is recommended to include exercises such as squats, lunges, leg press, and deadlifts in your leg workout routine.
Incorporating both compound exercises and isolation exercises for the various muscle groups in the legs will give the best results.
Compound exercises like squats, lunges, and deadlifts are essential for building functional strength. They also help improve cardiovascular fitness and burn calories.
Have a look at leg workout to build bigger legs fast:-
Table of Contents
The squat is the best leg exercise for shaping your quads, hamstrings, and glutes. It develops your strength, balance, mobility, and power. When we perform it correctly, this exercise boosts your calorie in the body, helps prevent injuries, strengthens your core, and improves your balance and posture.
How to do Squats?
- Grasp the bar in a squat rack or cage and place it on your lower traps, squeeze your shoulder blades together, push your elbows up and nudge the bar out of the rack.
- Wider your feet at shoulder width and your toes turned slightly out.
- Take a deep breath and bend your hip back, then bend your knees to lower your body as far as you can without losing the arch in your lower back.
- Push your knees out as you descend. Drive vertically with your hips to come back up.
- Sets:- 4.
- Reps:- 16-8
Note:- The deeper your squat, the more your glutes will work.
2. Leg Press
Both Leg presses and squats primarily work your quadriceps or quads. They also work your Hamstrings (muscles opposite your quads at the back of your thighs) and glutes (the muscles in your buttocks). It is the best and most effective workout for your legs.
How to do Leg Press?
- Sit on the machine comfortably with your hips beneath your knees and your knees in line with your feet. Be careful not to go too low or to risk your lower back coming off the seat (which can cause injury).
- Remove the safeties and lower your knees toward your chest until they’re bent 90 degrees and press back up.
- When you press it back, one thing minded that your legs are not fully straight to continue another rep (slightly bent).
- Sets:- 3
- Reps:- 12-8.
3. Bodyweight or Weighted Calf Raise.
Standing Calf Raise (also known as heel raise) is a classic move, even bodyweight calf exercises are an effective way of strengthening your calves because the calf muscles take on so much of your bodyweight. Strong Calf muscles result in better stability and balance, decreased risk of ankle and knee injuries, and better agility when running and jumping. It is the best leg workout for athletes.
How to do Bodyweight Calf Raise?
- Stand with your toes on the block and hold onto something sturdy for support.
- Raise your heels to come upon the balls of your feet.
- Then lower your heels until you feel a stretch in your calves.
- Sets:- 3
- Reps:- 20-12
4. Walking Lunge.
Walking lunges develop the strengthening of leg muscles as well as the core, hips, and glutes. You can also make walking lunges more challenging by adding weights or doing a walking lunge with a torso twist.
How to do a Walking Lunge?
- Hold the dumbbell in each hand and stand with your feet hip-width.
- Step forward with one leg and lower your body until your rear knee nearly touches the floor and your front leg is perpendicular to the floor.
- Step forward with your rear leg to perform the next rep.
- Sets:- 3
- Reps:- 14-8 / each leg.
5. Barbell Hip Thrust.
The hip thrust is a perfect choice as it strengthens the muscles in the hip, buttocks, and quadriceps. It helps stabilize the pelvis, lower back, and knees, making it ideal for targeting low bone density in the hips and femur bones, aligning the knee joints, and promoting strong glutes and better balance.
How to do Barbell Hip Thrust?
- Rest your upper back on the bench, plant your feet shoulder-width, and make your shins perpendicular to the floor by bending your legs (same as Image-5).
- Roll a loaded barbell up to your thighs until the bar sits on your lap (you may want to place a towel or mat on your hips or attach a pad to the bar for comfort).
- Brace your abs and drive your heels into the floor to extend your hips, raising them until your thighs and upper body are parallel to the floor.
- Pause a beat, then slowly lower it back and repeat.
- Sets:- 3
- Reps:- 12
6. Leg Curls.
The leg curl is a basic isolation exercise that targets two primary muscle groups: the calf muscles and the hamstrings. It is the best workout in the gym for the legs.
How to do Leg Curls?
- Start by lying flat on your stomach. Adjust the roller pad so that it rests comfortably a few inches under your calves, just above the heels.
- Stretch your legs out fully. On an inhale, lightly grasp the support handles on each side of the machine.
- Lift your feet smoothly as you exhale, keeping your hips firmly on the bench.
- Inhale as you flex your knees and pull your ankles as close to your buttocks as you can.
- Hold this position for a beat, allowing yourself to make sure you are focused as you prepare to lower your legs.
- Inhale fully as you return your feet to starting position in a smooth, slow, controlled movement.
- Sets:- 3
- Reps:- 12
Warm-up for Leg Day.
A proper warm-up before a leg workout is important to prevent injury and improve performance. Here are a few examples of warm-up exercises that can be done before leg day:
- Dynamic stretching: This includes exercises such as leg swings, high knees, and butt kicks, which help to increase blood flow to the legs and prepare the muscles for the workout.
- Foam rolling: This technique can help to release muscle tension and increase flexibility in the legs.
- Bodyweight exercises: Bodyweight exercises such as squats, lunges, and calf raises can be done with a light weight or no weight to get the muscles warmed up.
- Cardio: Light cardio such as jogging or cycling can help to warm up the body and get the heart rate up.
- Leg press with light weight: Start with a light weight and do a few reps to get the blood flowing to the legs.
It’s important to remember that warm-up should not tire you, but to make you feel ready for your workout.
How can I tone my legs fast?
- Incorporate strength training exercises into your workout routine: Exercises such as squats, lunges, and leg press can help to build muscle and tone the legs.
- High-intensity interval training (HIIT): This type of workout alternates short bursts of intense activity with periods of rest. This can help to burn fat and tone the legs quickly.
- Cardio: Incorporate cardio exercises such as running, cycling, or stair climbing into your routine. These activities can help to burn calories and tone the legs.
- Eat a healthy diet: Eating a balanced diet that is high in protein and low in processed foods can help to support muscle growth and weight loss.
- Consistency is key: Stick to a consistent workout routine and make sure to give your legs enough time to recover between workouts.
It’s important to keep in mind that “fast” results may not be realistic or sustainable and that patience and consistency are crucial. It’s also important to consult a doctor before starting any new exercise regimen.