The best exercises for the legs - how to train the legs?

Legs structure - what muscles form the lower limbs?

Legs muscles are the largest and strongest muscles group of the human body. They include the quadriceps muscles of the thigh, which allow the leg extension in the knee, as well as the two-headed muscles of the thigh, responsible for bending the leg. The legs muscles also consist of the calf muscles and the inner thigh muscles, as well as the buttock muscles.

Each of the muscle parts can be work out by performing dedicated exercises, but often during legs training multi-joint exercises are practised, which involve more than one muscle part, strengthening not only the legs, but also favouring the overall improvement of the condition and appearance of the figure.

Why is it worth to do legs training?

Legs training has many advantages and is recommended not only among experienced athletes. Exercises for legs muscles can have a positive effect on the growth and strengthening of the whole body, and can also promote the maintenance of appropriate proportions of the figure. Exercises to strengthen the legs can also increase the strength and endurance of the lower extremities, and can also strengthen the muscles around the knees and thus reduce the risk of injury. In addition, during the training of the lower parts of the body, anabolic hormones may be stimulated, which may facilitate the growth of muscle mass, and at the same time promote fat burning. What's more, during exercise, other hormones may also be secreted, including serotonin, called the happiness hormone, which positively affects the well-being of a person doing physical exercise.

How to train legs?

Since regular legs training brings a number of benefits, the question remains, how to train legs? Is it worth doing leg muscle exercises at home, or is it better to choose leg training at the gym?

Taking into account the legs exercise in the training plan, it is worth remembering to adjust the activities performed to the training ability and the level of experience of the player. It is also worth paying attention to the correct technique of exercises to avoid overloading the muscles and knee joints and increasing the risk of injury. When creating a training plan, both isolated and multi-joint exercises should be included in the schedule, involving several muscle groups at the same time.

Immediately before starting physical activity, it should be remembered to warm up properly, and then to perform the exercises accurately and meticulously in full range of motion. During legs training, it is important to regularly perform activities with appropriate, individually tailored to the needs of the player, load and number of repetitions. Athletes who want to increase muscle mass should perform exercises with a greater load, while reducing the number of repetitions, in turn people whose goal is to strengthen and slim their legs, should perform more repetitions with less weight or using the weight of their own body. Among novice players, it may be a good solution to perform one exercise during training for each muscle part of the lower limbs. During legs exercises, breaks between sets are also important - people whose goal is to increase muscle mass should decide for a slightly longer rest than people who want to reduce body fat.

How often to do legs training?

Legs training should be performed regularly, but it should be remembered that legs muscles need more time to regenerate than other muscle parts, so it is not worth overdoing with the intensity of the exercises. During the week, it is recommended to do 2-3 lower-intensity legs workouts or 1-2 more demanding workouts.

A common issue among physically active people is also the question of how to quickly build lower limb muscles. Unfortunately, it is not possible to clearly say how much time you should do legs training to achieve the desired effects. Obtaining the expected results, slender and sculpted legs muscles requires regularity, and to some extent it also depends on genetic conditions and individual predispositions of the body. Therefore, it is worth remembering that legs exercises are a component of the complex process of working on your dream figure, which requires commitment and time.

10 exercises for legs muscles

Legs training can be done both at home and in the gym. When starting your adventure with lower limb exercises, it is worth using the weight of the body when performing physical activity, and only with time, including efforts with additional load in the training.

5 exercises for legs muscles at home

Legs training at home requires the right amount of space and this is actually the only requirement among beginner athletes who can only use the weight of their own body to exercise. However, in order to achieve satisfactory progress, the loads used in training should be increased over time, using additional equipment, such as dumbbells, barbells or kettlebells. What exercises for the legs can be performed at home?

Bulgarian squat - one of the modifications of the classic squat, for the execution of which it is necessary to use a stable support in the form of a chest, bench or chair. When performing a Bulgarian squat, one leg should be placed at the back on the platform in such a way that the heel is upward. The buttocks should be tight and the head straight. On the inhalation, you should tighten the abdominal muscles and perform a squat, remembering that the knee of the leg located in the front does not exceed the ankle line. With the exhalation, it is necessary to return to the starting position.
Lunges - this is an exercise involving the quadriceps and biceps muscles and buttocks muscles which, although is simple to perform, requires the appropriate technique. When performing the lunges, the feet should be set to the width of the hips, then tighten the abdominal muscles and straighten the back. Then one leg should be extended forward, directing the toes towards the outside. The knee should be approached to the ground without touching it, in such a way that an angle of 90 degrees is formed between the thigh and the tibia. During the exercise, the knee should be directed outside, and the heel of the forward leg should not break off from the ground. It is also important to transfer the weight of the body mostly to the leg at the back. When performing a return to the starting position, remember to initiate the movement with the hip.
Hip thrust - an exercise consisting in lifting the pelvis using a stable back in the form of a bench or chair, which should be at a height of about 40 cm. To properly perform the exercise, you need to sit back to the bench and rest the shoulder blades on it. Then set your feet to shoulder width, look ahead and raise your pelvis in such a way that a right angle is formed under the knees. When lifting the body, it is important to make a movement with the help of the gluteal muscles and the abdominal muscles, not the back muscles. After pushing out the thighs, you should lower the hips, paying attention so that the thighs and buttocks remain tense.
Climbing the fingers - an exercise that requires the use of a platform, for example in the form of stairs. It is necessary to place the front part of one foot on the platform and tightening the calf muscles, raise the heel up until the feeling of stretching the muscle.
Raising the leg in the plank position - take the position of a high plank, resting the weight of the body on the toes and hands, and then alternately raise the legs up, maintaining balance.

5 exercises for legs muscles in the gym

At the gym you can do the same exercises for the legs as at home, using public sports equipment. In addition, a good solution for beginners can be the use of training machines, where it can find detailed guidelines for the correct performance of the exercise. Advanced players can use free weights, adjusting the load used to their own needs. What are the best legs exercises to do in the gym?

Squat with a dumbbell - a modification of the classic squat consisting in the use of an additional load in the form of dumbbells. In both hands, should be grasped one end of the dumbbell and raised to the height of the chest, so that the equipment is located in a position parallel to the body. With a load on the inhalation, a squat should be performed, maintaining the natural curvatures of the spine. On exhalation, return to the starting position, while activating the muscles of the buttocks and front of the thighs.
Sumo deadlift - the feet should be spaced to the width of the shoulders, and toes and knees should be directed to the sides. Bending the knees, it is necessary to lean forward and holding the head in line with the spine, grab the barbell in both hands. With inhalation, the body should be gradually straightened, starting from the knees. It is important that during the upward movement, hold the barbell at all times at the thighs.
Abduction of the leg with the use of the lower cablelift - standing in front of the cablelift, the feet should be set to the width of the hips. The cable band should be applied at the height of the ankle, then bend the knees and tilt the whole body gently forward. Along with the exhalation, the abductor leg should be lifted up, leaving it slightly bent. In this position, you should tighten the gluteal muscles and then return to the starting position.
Reverse lunges with a barbell - the feet should be set to the width of the hips, and then set behind the barbell in such a way that it rests on the back. Grab the load on the sides behind the shoulders, transfer the weight of the body to one leg and make a reverse lunge so that the knee joint is bent at an angle of 90 degrees. On exhalation, return to the starting position.
Straighten the legs on the machine - you need to sit on the machine designed to perform the exercise, and then press the lumbar spine to the back. The feet should be inserted under the handles and with the inhalation straighten and raise the legs, resisting the machine. Then, on the exhalation, you can leave the lower limbs out.

exercise for legs in the gym - straighten the legs on the machine

Legs training at the gym - training plan

Legs exercises should be a permanent element of the overall growth training plan, because they allow strengthening and sculpting the largest group of muscles in the human body. Selection of the appropriate load, number of series and number of repetitions is an individual matter, which should be adapted to the needs and capabilities of the player. An example of a legs training plan may look as follows:

Squats with a barbell at the back - 3 sets of 5 repetitions,
Sumo deadlift - 3 sets of 4 repetitions,
Raises on fingers - 3 sets of 6 repetitions,
Reverse lunges with dumbbells - 3 sets of 5 repetitions,
Bulgarian squats with dumbbells - 3 series of 5 repetitions.

Bibliography:

Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.

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