Top 10 The Best Leg Exercises You Should Know

10 Leg Exercises You Should Be Building Your Next ‘Leg Day’ Around

Be sure to check out our Top 10: The chest exercises and our Top 10: Exercise is good tricep.
If you are focusing too much on your body, not only will you look disproportionate, but you will also miss the benefits of exercise tremendous training inherent in the butt, quads, hamstrings, and your leg muscles, including your overall increase lean muscle mass, which, in turn, improve your calorie and fat burning ability, and improve your performance in all sports. So stop whining and start squatting.

Here are top 10 leg exercises to help you on your way to a more muscular and sculpted lower half.

Lunges – Leg Exercises

Stand with feet hip-width apart of you, hold weights at your side. A giant step ahead of your right foot, and the landing of the foot, bend your right knee at an angle of 90°, ensures stays behind your knees to your toes, while simultaneously bending the left leg toward the floor.
Push yourself back to your starting position and repeat. Try to do 3-4 sets of 8-12 reps on each side; if you find that you can do more, no burning sensation, weight lifting increases you are holding, until 12 reps is a challenge.

Muscles worked: butt, quads, calves

Calf Raises – Leg Exercises

Stand with your heels hanging off the edge of a step, hold the sides of your weightlifting, push yourself up on your toes, and slowly go down. Again, aim for 3-4 sets of 8-12 reps, weight gain, if you feel that it is not challenging enough.
Muscles worked: Concrete

Leg Curls

Leg curl machine climbs, grip the steering wheel and put footstool right on your heels. Fold your legs, bring your heels toward your buttocks, but did not touch it; slowly bring them back down. 3-4 sets of 8-12 reps do, make sure you are using enough weight.

Muscles worked: Concrete

[See it here]

Leg Extensions

Sitting on a leg extension, with your knees bent and feet on the leg pad of you. Stretching your legs until they are parallel to the floor. Then bring them back down. You guessed it: 3-4 sets, 8-12 reps.
Muscles worked: quads

Dead Lifts – Leg Exercises

Stand with feet wider than your shoulders outside, make sure not to lock your knees. Hold a barbell loaded with weight, palms facing down, hands shoulder width apart, making sure not to lock your elbows. Keeping your back straight, bend forward at the waist, put weights to your ankles close. Use your hamstrings and hips (not your back), back up to your starting position, with a slight push on. You know the drill.
Muscles worked: hamstrings, buttocks

Related: The Benefits Of Squats

Machine glute

Climb glute machine, grip the steering wheel, and place one foot on the platform legs. Use your butt, push the platform up until your thighs are linked to your buttocks, lower the platform, and do 3-4 sets of 8-12 reps each side.
Muscles worked: Butt

[See it here]

Split Squats

Stand with feet hip-width and with a friend in front of the other, with about 1 ½ feet between them, hold the dumbbell by your side. Bend your knees, so that the front legs bent 90 ° (make sure your knees stay behind your toes), and the back knee almost touches the floor. Push yourself back to starting position and repeat 8-12 times on each side, completing 3-4 sets.
Muscles worked: quads, buttocks, calves

Sumo Squats

Stand in the “cage”, load a weight lifting on the back of the shoulders and traps (not the neck) your traffic, and stand with your feet slightly wider than shoulder width and your toes facing slightly outward. Sit back, until the thigh parallel to the ground. Slowly go up. 3-4 sets of 8-12 reps do.
Muscles worked: quads, inner thighs

Squats

In the “cage”, but with your feet shoulder width apart, and your toes straight ahead or slightly outward. Place weights on the back of your shoulders and traps (again, not your neck). Grip the bar with your hands slightly wider than your shoulders. Keeping your back straight, slowly sit down, bend your knees, until the thigh parallel to the ground. Return to your starting position by pushing your heel. 3-4 sets of 8-12 reps do.
Muscles worked: quads, buttocks, calves

Leg Press

Climb the leg press machine, feet hip-width set your featured on the platform, with your toes facing slightly outward. Lower the platform until your knees are at a 90° angle. Press this platform back until your legs are almost straight; do not lock your knees. 3-4 sets of 8-12 reps do.
For a more intense workout, try doing one leg at a time.

Muscles worked: quads, buttocks, calves, hamstrings

[See it here]


Related article

Bowflex Xtreme 2 SE – Home Gym

Most Effective Standing Abs Workout