6 Best leg Workout Exercises for Muscular
Legs | Hustling Muscle Fitness
Welcome back once again. Today we will be doing 6 Best leg Workout Exercises for Muscular Legs in which we
will cover quads, hamstrings, and calves. So, without wasting any time, Let us
begin.
The first exercise which I am going
to perform is
Leg extension.
Many people who train their legs put this exercise at the very
last. I am including it in as the first because before performing any compound
movement with the help of this isolation movement, I want to increase the blood
flow, oxygen supply, and warm up my quads.
It is a fairly easy
exercise. Similar machines are there in all the gyms. But you need to adjust
two things: Where you place your feet and where you place your back. The
backrest should not be very far, so I will adjust it like this and my knee will
be placed on the pad firmly.
After this, you will hold
the side handles tightly. Then lift your leg, as much as possible. Stay there
for a second, release it slowly, and then lift it up again. The one mistake
people usually make is that they don’t lift their legs completely. I say you
need to lift if completely so that your muscle can contract properly.
Release it slowly and breathe out whenever you lift up. It is
something which I always tell you. In this exercise, the number of repetitions will be 10-12 and the number of
sets will be three.
The second exercise which we are going to perform is Leg press.
It is a very useful exercise for the development of my outer
quads. So if you want to develop your outer quads, definitely, perform this
exercise. Before lying down do remember to check that the pad you are lying
down on is properly locked in place.
After that, there are a few simple steps that you need to follow
out of which the main step is the placement of your feet. Many people place
their feet like this in which their toes are very outward-facing. I would
suggest that it is not necessary to keep your toes too much outwards. The
second thing is that your lower back should always be touching the pad.
Slowly bring it down, push the weight using your heels, and breathe
out. Whenever you push up, squeeze your quads. Your lower back should not move
and stay fixed when you bring the weight down. The number of seats will be 3-4 and
the number of repetitions will be 6-8.
The third exercise which I am going to perform is
the Mother of all exercises, Squats.
This exercise is extremely useful for the development of your
legs. Not just legs but helps in improving your lung capacity and overall
strength. So don’t miss out on this exercise in your workout schedule. The simple steps you need to follow are: Hold the bar from the center on your neck. Move
away from the rack. Keep your feet at shoulder-width apart. Toes facing out.
Lower back tight and chest lifted up.
Then go down slowly like
this and breathe out. Just keep in check that whenever you go down, your upper
back should not bend forward too much and you cannot sit down too low. Now we
will do some correct repetitions. Slowly go down backward and push up using
your heels. Use your quads. The number of reps will be 6-8 and the number of sets
will be 3.
The fourth exercise which I am going to perform
here is Lunges
And my target muscle here will be hamstring. To perform this
exercise I need to push using the toe of my foot behind and using the heel of
my foot in front. Slowly go down, stay there for a second and just lift up.
Breathe out whenever you lift and focus on your hamstring muscle. The number of
repetitions will be 10 with each leg and the number of sets will be 3.
The fifth exercise which we are going
to perform is
very useful for our Hamstring muscle.
You all
perform this exercise in your respective gyms. But one thing you need to keep
in mind whenever you perform this exercise is that whenever you lie down on the
pad your knees should always be a bit out of the pad. Now whenever you lift,
hold it here, squeeze your hamstring and release it slowly. Lift it up again,
squeeze your hamstring and breathe out. The number of reps will be 12 and the
number of sets will be 3.
The sixth exercise which I am going to perform
here is Standing calf raises
For which I am using a smith machine and to perform the exercise,
I am using a stepper so that I can bring my heel down completely and my muscle
can contract and stretch completely. You just need to keep one thing in mind
that you need to take your heels down completely and then lift up with your
toes completely so that you can squeeze the muscle properly.
Stay here for a second and
then release it slowly. Breathe out when you lift your heel up. To develop your
calf muscle properly, the number of repetitions should be more. Do 3 sets of
20-25 repetitions.
So, these were 6 Best leg Workout Exercises for
Muscular Legs
Also, this was the last day of our muscle building workout series.
Workout schedules for the whole week have been shared with you all. In this
schedule, you need to keep the rest too because recovery is very important. If
you do proper recovery only then you will actually be able to gain muscle and
along with this, you need to keep your nutrition on point as well. We will be
back with many more articles for you all. Till then, do let us know if you
enjoyed it. Do follow our blog.
Also Please Check Out Our Home Workout Series:
Keep Moving, Keep Hustling
Thank you so
much,
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Hustling Muscle Fitness is all about easy and pactical fitness tips and exercises which you can implement in your daily life to achieve your desired goals
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