Even if you have the fittest, strongest upper body, you have to admit that without strong, big legs you will just look funny and unbalanced.
We understand that legs training is less interesting than working your biceps for example, but regardless you still need a complete, balanced body and that’s why you need to start working on your legs harder.
That’s why, in order to help you, we decided to give you a list of one of the best legs exercises which will help you build your legs in no time and reach your goal quicker.
Simply put, legs workout start and end with squats. This is the most important exercise when talking about gaining mass in your lower body, but unfortunately, the potential of squats is often untapped due to the lack of focus on technique and form.
To get the most out of this exercise you need to perfect your form and improve the mind – muscle connection and try to maximize the contraction on every rep.
To begin, you need to warm up in a proper way, by doing a couple of sets with just the weight of the bar, which will get the blood flowing to your leg muscles.
Pyramid sets are an amazing way to build leg strength. You should start with a weight with which you can perform 12 reps, and then start increasing the weight by 20 pounds and perform another 10 reps. Then continue increasing the weight again by 20 pounds, do 8 reps.
Increase the weight again, and this time do 6 reps. The next set should be the top of the pyramid, by increasing the weight by 20 pounds, and doing 4 reps.
2. Hack squats
Next, you really need to activate your quads with hack squats. You need to increase the time under tension by doing the full range motion in a slow manner.
You perform hack squats on hack squat machine which offers more control and stability, which allows you to load up the weight. You need to make sure you keep your back in contact with the backrest so your spine is supported throughout the movement.
If you perform it in the proper way, this exercise will cause some pain in your leg muscles, but it will also bring massive gains in the long run.
To make the most out of it, you need to perfect the form and keep it in check throughout the whole movement. You should aim at performing 4 sets of 12 reps with a 4 second lowering phase.
3. Lying hamstring curls
This exercise is a crucial exercise when it comes to complete balance between the front and the back of your legs, which brings a lesser risk of injuries and improved aesthetics. Also, leg curls target your hamstrings in a more direct way than any other exercise.
Unfortunately, this exercise isn’t as popular as the quad exercises which causes a lot of people to forget about the complete muscle development and its importance.
The best way to perform this exercise is in a drop set way. You should choose a heavier weight and do 12 reps with the proper form, and then reduce the weight and do another 12 reps.
Reduce the weight again and do another 12 reps, and to finish drop the weight again and perform another 12 reps.
4. Seated leg extensions
This exercise is a simple, limited exercise which happens at the knee joint
And even though we agree that leg extensions aren’t the best leg exercise, we have to admit that it has a lot of potential for upgrading your legs.
Even though it’s a simple exercise, you should know that some form points are the key for maximizing its effectiveness.
You should adjust the pad so it’s falling on top of your lower leg, above your feet. You also need to make sure to form a 90 degree angle between the lower and upper leg.
You need to perform a drop set. Start with a heavier weight and perform 12 reps, then reduce the weight and do another 12 reps. Keep doing this until you perform 4 sets of 12 reps.
5. Static dumbbell lunges
To completely exhaust your legs, we advise you to finish your workout with a couple of sets of dumbbell lunges.
Lunges are an amazing way to engage your quads and gluteal muscles and also improve your leg definition. But, instead of performing forward lunges, you need to hold the position for 30 seconds.
Hold a dumbbell in each of your hands and lunge forwards with your right leg, but make sure your body is aligned and your abs are contracted.
Without moving your feet, lower your leg until your knee almost makes contact with the ground and bend your front leg. Pause for 30 seconds, the go back to the original position and repeat with your other side. Do 3 sedts of 10 – 15 reps per side.
If you think you can do more, you should increase the weight.