The best leg exercises and programs in the gym

How to pump up your legs?

Let's start with the fact that this is a large muscle group. When we train it, our small and stabilizing muscles are actively involved in the work. And also, by working the leg muscles, you strengthen your ligaments. Conventionally, they can be divided into 4 groups:

Anterior thigh.
Posterior thigh.
Gluteal muscles.
Calf muscles.

To fully work out the leg muscles, it is necessary to pump up each of these parts. However, you need to start with a basic exercise that includes all these groups - barbell squats . Perform 3-4 sets of 8-10 repetitions , and move on to more detailed work on each muscle. For this purpose, we will need to perform isolation exercises.

So, to work out the front surface of the thigh you need to do:

Extension.
Leg press.

To pump up your hamstrings, you need to do the following exercises:

Leg curls in the simulator.
Deadlift.
Bend the body forward, with a barbell on the back.

Here the analogy is with the muscles of the arms. Quadriceps is a pushing muscle , so to work it you need to perform extension movements. The biceps femoris is a pulling muscle , and to work it you need to perform flexion movements.

To work out the buttocks, you need to perform exercises that involve stretching these muscles:

Squats with wide legs up to parallel level.
Lunges with dumbbells or barbell.

To pump up the calf muscles, you need to perform various variations of calf raises:

In the gym.
With a barbell.
On one leg with dumbbells.

After squats, it is enough to perform one exercise for each muscle. We will talk about the principles of constructing a training complex in the following sections.

Leg press (Basic exercise)

The leg press is also a very serious exercise in leg training.
The authors of the resource classified it as basic due to its similar properties compared to the classic squat with a barbell. Naturally, if possible, it is advisable to give preference to the squat, but there are different situations (for example, injuries) that force you to consider replacing the squat with the leg press. In any case, we consider the leg press to be a very good exercise that has a targeted effect on the development of the thigh muscles. Correct execution of the exercise:

The leg press is performed in a specialized leg press machine. On the simulator, you need to adjust the angle of the back of the simulator chair, as well as the angle of the stand for resting your feet. Then set the required load weight and begin execution.
After the necessary adjustment of the simulator and the load weight, it is necessary to take a position in the chair in such a way that the pelvis fits tightly to the back, and the buttock muscles fit tightly to the seat of the chair. The legs should be placed 15-20 degrees outward from parallel. We place the toes of the feet identically. Now remove the clamps and keep the weight on your outstretched legs.
The mechanics of the exercise involve lowering and lifting weights. The legs must be bent until a right angle (90 degrees) is formed between the calf muscle and the back of the thigh. The lower position (when the legs are bent) is well illustrated by the image above.
When performing the exercise, the emphasis should be on correct technique and constant weight control. It is also necessary to control the position of the pelvis and gluteal muscles in relation to the back and seat of the chair.

The exercise consists of 2-3 warm-up approaches and 3 working approaches. Warm-up approaches are done with light weights in the simulator. The working weight gradually approaches the weight in the working approach, preparing the muscles and joints for maximum loads. Number of repetitions in warm-up and working approaches: 8-10.

For a visual representation of how to perform the exercise correctly, watch the video below:

Leg exercises. Leg press.

Squats

This is a basic movement. Without doing it, there is no point in training your legs. If you do all the other exercises, you will slightly improve the shape of your hips. But you won't achieve the volumes you want. To do this, you need to work with heavy weights so that you can do no more than 8-10 repetitions . If you feel like you can do more reps, then it's time to increase your weight.

So, the execution technique:

Position yourself under the barbell.
It should rest on your trapezius muscles, and your grip should be as wide as a bench press.
Place your feet shoulder-width apart.
Slowly squat down until it is parallel to the floor.
At the bottom point, hold for 2-3 seconds. Don't sit for too long, as you risk injuring your back.
Stand up with a powerful movement.
At the top point, tighten your quadriceps to the maximum and hold for 5-10 seconds.
You need to set yourself up for the next rep.
After performing the required number of times, install the barbell on the racks.

Each repetition in this exercise is an event. The last 2-3 squats should be very difficult for you. You should feel like you won't be able to complete the set. You need to overcome this feeling, and then you will be rewarded in the form of powerful thighs and buttocks. An indicator that you are doing everything right is shed rivers of sweat and extreme fatigue.

It is important when performing this exercise not to lift your heels off the floor and not to bring your knees together . It would seem that this is such a small thing, and it helps some athletes perform squats. However, the correct technique will help you much more. Moreover, it will save you from the risk of injury.

Beginners should only do squats when training their legs. After six months of training, you can begin to gradually introduce isolation exercises into your training program, which we will talk about in the following sections.

In addition to the classic version, there are others:

Deep.
In Smith's car.
With a barbell on your chest.

The deep squat is designed to work out the hips in more detail. This is achieved due to the large amplitude of movement. It should be understood that you need to take less weight than in the classic version of squats - about one and a half times. This is necessary to relieve your lower back from unnecessary stress.

Smith machine squats are great for people who have back or knee problems. When squatting in a Smith machine, your body moves in a trajectory that minimizes stress on your joints. This helps you work your leg muscles without the risk of injury.

The front squat can only be performed by experienced athletes who have experience in shoulder exercises with a weight of more than 80 kilograms. This version of squats actively involves the lower back and stabilizing muscles. The main load falls on the quadriceps.

Basic recommendations

When performing exercises aimed at working the leg muscles and losing weight, it is important to consider and follow the recommendations. They are developed by qualified trainers and athletes who have extensive experience working with sports loads.

Basic tips:

Before each workout, you should definitely pay attention to warming up. It is important to work on the knee and hip joints, as well as stretch the muscles that will be subject to increased stress.
It is important to monitor your breathing. It should not be rapid and confusing. If these characteristics increase, you need to reduce the load or stop to restore the rhythm.
Leg exercises are most often strength exercises. Therefore, they must be performed smoothly, measuredly, without jerks or sudden movements. You cannot drop the load. The pace of execution should be moderate, and the frequency of movements should not overload the body.
Muscle tissue tends to get used to monotonous loads. At least every month you need to change the training program and update the list of performed complexes. It is better to do this every 3 weeks.
The quadriceps and calf muscles are developed from a large number of repetitions. At the same time, you need to give your body a break. Correctly perform 3-4 sets of 10-15 repetitions of each exercise.
You need to take care of your body and avoid overloading. If you experience pain in your muscles and joints, take breaks.
Training should be systematic with rest breaks of 1–2 days . Only in this case does the cumulative effect work.
At the end of the workout, do a rack. Simple or cardio exercises at an easy pace. This is necessary for the body to smoothly transition from stress to a state of rest.

Exercises for quadriceps femoris

Of course, this muscle works actively in squats. However, as Arnold Schwarzenegger said, muscles need to be surprised. After the first six months of training have passed, in which you only squatted, there will be nothing surprising for the leg muscles in such training. Therefore, it is necessary to introduce additional exercises to work the hamstrings.

The leg press is a very effective movement. It is an alternative to classic squats. The difference is that the body is switched off. Movement is carried out only due to the work of the knee joint. This exercise doesn't take as much strength as squats, but it does a great job of pumping up the front of the thigh.

In the leg press, work is carried out with large weights. The average athlete can lift 200 kilograms in this exercise, and there is nothing supernatural about it. It is performed in a special simulator.

The advantage of the leg press is that you can choose different positions of the legs in this exercise, and thereby involve different muscle fibers in the work. And also at the top point you can work your toes and pump up your calf muscles.

If you have problems with the lower back and knee joints, then it is better not to do this exercise. And in squats you need to take a small weight. In this case, for a more detailed study of the quadriceps, leg extensions in the simulator are ideal for you. This is a very good exercise that will not take much of your strength, but will perfectly emphasize the shape of your hips.

Number of repetitions and approaches

The number of repetitions and approaches will depend on the purpose of the training.

8-12 reps in 3 sets with working weight (plus warm-up with light weights). Basic exercises (Squats, Romanian Deadlifts, Lunges) have fewer repetitions than machine exercises.

3-6 reps for 5 sets.

If you are a beginner, do the recommended number of reps and sets and see how your body reacts. In the future, you will be able to independently select the number of repetitions you personally need in each exercise.

Technique for performing leg presses, leg bending and extension in a machine and Romanian deadlift (video):

video - leg muscle training for weight

Hamstring exercises

Working your hamstrings shouldn't take much effort. After all, all the exercises are elementary.

The deadlift is a basic exercise, which means it involves the whole body. However, our goal is to work the hamstrings. This means that we will take a light weight so that other muscles do not prevent us from properly loading the hamstrings. This exercise should not be performed by beginners, as it requires high flexibility in the lower back and legs.

Bends forward with a barbell pump up not only the hamstrings, but also the lumbar muscles. This option is more suitable for beginners, because it is an alternative to deadlift, only less dangerous.

The hamstrings, like other pulling muscles, love intense training. The main indicator that you are doing everything right is a burning sensation in your muscles. Leg curls in the simulator will help you achieve this . Take such a weight that you can perform 10-12 repetitions per set. As you complete the last 2-3 repetitions, you will feel a pleasant burning sensation in your muscles. You may feel a strange ticklish sensation. This is exactly what you need.

Exercises for the buttocks

To pump up the buttocks, we need to stretch them to the maximum at the lowest point. Squats with dumbbells and wide stance will help achieve this . This exercise is ideal for girls, because they only need small weights to stay in shape. So, the execution technique:

Legs are spread wide. You have a dumbbell in your hands.
Squat down to parallel level with the floor.
Hold at the bottom for 2-3 seconds to feel the stretch in your gluteal muscles.
With a powerful movement, stand up and tighten your buttocks.
You don’t need to stay at the top point for more than 1 second.

When performing this exercise, it is important to remember to arch in the lower back.

For men and women who find it easy to do sumo squats, lunges with dumbbells or a barbell . The bottom line is that at the bottom point, the leg laid back is stretched to its maximum, and the second leg is in contraction. Thus, lunges help you achieve maximum development of your buttocks.

It is important to understand that in the exercises suggested to you for the buttocks, it is necessary to use adequate weight. If you use too much weight, it will reduce the effectiveness of your workout and may injure you.

Exercises for the calf muscles

Everything here is extremely simple. To pump up your calf muscles, you need to stand on your toes. Dumbbells are not the best weights here, since you will be doing a lot of repetitions with them.

Try to perform this exercise better in a special simulator. They are in every gym. The main thing is to choose the right weight. The calf muscles work in a short amplitude, which means they need intense training. Therefore, try to choose a weight so that you can do about 20 repetitions per set.

Leg training program

Now we will bring to your attention a very effective training program for legs. We will not describe the program for beginners, since they only need classic squats. This program will be intended for athletes who have been training for more than six months:

Squats with a barbell on your shoulders - 3 sets of 8-10 reps.
Leg press - 3 times 12-15 times.
Leg curls in the simulator - 3 sets of 12-15 times.
Working out the calf muscles - 3 sets of 20-25 repetitions.

You need to train with this program once a week. Every 2 months you need to do a workout with light weights and a high number of repetitions .
If such high-intensity training takes place in your training process, that’s very good. After all, they perfectly stimulate the growth of muscle mass in the legs and help awaken “dormant” muscle fibers.

Leg program. Leg day at the gym!

It's going to be a tough leg day in the gym!
If you're up for a challenge, this 6-workout for thighs and calves will help rock your legs. Do not be afraid. Just try it! First of all: you can pay attention to the so-called “Best leg workouts for mass gain in the world”, yes, they exist and have thousands of views, but none of them will become effective unless you put in maximum effort in the gym. On leg day, more than any other, success depends on effort. To build bigger legs, thighs and calves, you have to want it and resist the temptation to give up.

And then, of course, you still need to follow a well-designed training program. Sure, you can hit your quads hard with endless triple leg super sets that are sure to make you scream in pain, but it won't give you any growth. The burning sensation is part of the plan, but it's not the whole story.

Our technique does not reinvent the wheel. It is built on common, time-tested sequences and repetition ranges. It's effective, but difficult to understand for a newbie. Some of the movements are technically challenging - more than just taking time to master the dynamics of the movement in the case of the barbell squat and front squat - so take your time before lifting huge weights.

“A set of exercises for the pectoral muscles” - read the link

Additional recommendations

Before training, you need to warm up properly . It's better to spend 15 minutes at the beginning of your workout and save several weeks of recovery time if you injure your knees.

To pump up your legs, you need to visit the gym. At home, you will never achieve the desired muscle volume. The main rule for success in this matter is regular visits to the gym. Never miss a workout. This will help you achieve your goal in the shortest possible time. People who skip workouts usually don't have impressive results.

Don't choose a gym based on whether they have any fancy machines. To pump up your legs, having a barbell is quite enough. And it doesn’t matter how new or beautiful it is. Iron is the same everywhere. In between approaches you need to walk . This will prevent your blood from stagnating in your legs. While you are recovering your breath after a hard approach, walk around the hall. It's easy for you and good for your feet.

Now you know everything about working out the leg muscles. Follow our training program, and within a few months you will surprise your friends with large hips. I wish you success!