Top 5 Leg Workouts for Powerful Results

Introduction

Legs as any other part of the body, is a requirement of any fitness enthusiast that would wish to have strong muscles in their body. Squats or more generally known as leg workouts are important not for the purpose of enhancing performance in some activities like games and races, and also in correcting posture and acquiring a healthy body. Of course, it is always important to change exercises often, but there are some spectacular leg workouts which are known to create a strong impact.

 

In this article we have come up with the following 5 leg workouts, each of which has special features designed to assist you build those attractive and strong legs: All these exercises are commonly known to work the lower part of your body especially the legs and they cover all the leg muscles for a complete leg building offer.

1.Barbell Squats

Squats with barbells are the traditional exercises most commonly used when training the legs, and for a reason. This compound exercise works out the quads, glutes and the hamstrings and also works the core and lower back muscles with it.

 

To perform barbell squats:

 

1. The first thing is to locate a barbell put down into the waist height on the squat machine.

2. Hold your feet so that your feet are not touching but you are at a proper angle turned out to the sides a bit wider than the shoulder width apart.

3. Inhale and tight your abdominal muscles then drop your hips to be at parallel to the floor with your thighs touching the ground.

4. Slightly finish and push the buttocks backward through heels to come to the original standing position.

5. With the build, up of strength for the particular muscles involved in an exercise, then the weight should be slightly increased.

 

If the form is not done correctly while applying exercises, you risk injuries and get the minimum benefit from them. Raise one leg, lay your chest a little above the level of your knees, back straight, and knees in the same line as toes. For the best outcome, the range of sets should be 3 – 4 and the range of reps 8 – 12.

2.Bulgarian Split Squats

Bulgarian split squats are single leg strength exercise that really uses a lot of body strength in the lower body but also tests both your body balance on each of those legs individually. This variation applies greater force to the quadriceps, hamstrings and glutes than ordinary squats and is therefore ideal for leg force generation and training.

 

To perform Bulgarian split squats:

 

1. Put both your feet out in front of you and then put both your feet out behind you to jump up with your back against something like the wall.

2. Bend your upper body slightly forward, back straight, bring down the occurrence so both of your knees are bent at the angle of 90 degrees.

3. Go back to the original stand by sliding the front heel back and pushing through the ball of the foot.

4. For each leg you want to do three to four series of 8 to 12 per series.

 

Try to stay stable focusing on your front knee alignment with the toes. While this exercise leans a little more to needing coordination and exerting efforts than the usual squat, the benefits outweigh the efforts required.

3.Deadlifts

Another compound movement is dead lift which is effective for all your back principally the glutes, hamstring and your lower back muscles. This exercise also matters the core, grip and legs particularly the quadrics and the calf muscles.

 

To perform deadlifts:

 

1. Set the barbell down on the knees and lie face down on the floor so the bar is on either side of the bar with weights.

2. Feet should toes turned slightly out apart, maybe slightly less than shoulder width.

3. Screw your abs and take the barbell with your hands at approximately shoulder width apart.

4. Make sure you have a flat back, chest out and heels push back to lift the barbell off the rack by straightening the hips and legs.

5. After all these instructions you have just sat up, bring the barbell back down to the floor in the reverse manner.

6. To build real shoulder strength, try 3-4 sets of 6-10 reps, as the weights get heavier.

 

Correct technique is important when it comes to deadlift to avoid causing injuries, as well as for best performance. Do not hyper. flex your spine or round it, but try to maintain as straight posture as possible throughout course of the exercise. Emphasize the use of legs and abs but make sure you’re squeezing your glutes and hamstrings as well.

4.Leg Press

A leg press, as a type of weight training aid, is a very good choice for toning quadriceps, hamstrings and the glutes with good amount of resistance throughout the exercise being offered. A major benefit of this exercise is that it can be very useful those who have some problems with the free weights squats or these people have some injuries.

 

To perform a leg press:

 

1. Stand about shoulder width apart from this the leg press equipment and place your foot on the platform and ensure that your toes are aligned forward.

2. Bring the thighs up to the level of the bed and tighten the abdominal muscles down onto the platform so that thighs and legs would form a right angle.

3. They then sit down and squeeze the platform back to the same place with their knees and legs and hip flexors.

4. eight to twelve repetitions three to four sets.

 

Staying back firmly against the seat pad and avoid locking your knees when you are at the top position. Now that I have to say that I am one of the leg presses was probably one of the exercises that can help you target your leg muscle while supporting the back of your lower and your core muscles.

5. Calf Raises

Calf raises are done to the calf muscles such as gasters, soleus muscles. The muscles of the lower part of the rectus femoris are greater than those of the popliteal or calf muscles and yet exercise a tremendous influence upon the strength of the legs, the height of the jump, and the rate of running.

 

To perform calf raises:

 

1. Having your legs straight, you should either stand firmly with your feet about shoulder width apart or with your knees a little bent.

2. Lift your heels off the floor using your toes, draw your calf muscle as tight as possible.

3. Return slowly to initial position return slowly to the ground return slowly to heels.

4. Do 3-4 activities with 15-20 reps on each of them.

 

This exercise could be done with or without dumbbells where weights are held at the side of the body, or standing on a calf raise platform. To make the exercise somewhat more challenging, recommend raising your toes by putting them on a step or a block.

Conclusion

The top 5 leg workouts have a feature of contributing to the development of strong muscular legs and improvement in performance of regular tasks. As such, it is important that one is on correct form, add weight / resistance and continue to grow and work the exercised and muscles.

 

Yet ensure that you mix in those right number of days of rest between each set of your regimen and to get further form and way to exercise advice, consult a professionally trained fitness trainer. Therefore, you should keep an eye on this effective leg workouts so that you can get the legs which you desire – muscular and well-toned.