Bodybuilding exercises for the legs. The best basic exercises for leg workouts

There are many exercises you can use to work your leg muscles. Some contribute to the creation of a beautiful relief, others increase elasticity muscle fiber, still others increase stamina, etc.

There are also exercises that help build muscle mass legs.

Before you start training legs for muscle mass, you should read the following recommendations and adhere to them:

The workout should be done 3 times a week. You cannot reduce the number of classes, otherwise you will not be able to achieve the desired effect.
The duration of the workout is from an hour to one and a half. It is not worth prolonging or shortening the time. This amount is enough to gain muscle mass in the legs.
Before this workout, be sure to do a warm-up, as well as stretching. This avoids muscle strain and other injuries.
The number of sets of one exercise, if you are doing gym, should be 2-3. If the training is carried out at home, then the number of approaches can be increased to 5.
The number of repetitions of the exercise is 10-12 if the workout takes place in the gym. In the event that classes are carried out at home, then the exercise should be performed 15-17 times.

These rules are relevant for boys and girls.

Exercises for training legs for weight

There are 2 types of activities that can help you gain muscle mass in your legs - basic exercises and isolation exercises.

To achieve good result both should be included in the training program. Some of them are relevant for both boys and girls.

Basic exercises

The training program should start with basic exercises. The fact is that such exercises allow you to work out all muscle groups of the lower extremities.

Squats.

This exercise helps to pump the muscles of the lower leg, thighs and buttocks. Suitable even for girls, but in this case, the weight of the bar should be minimal. It should be done like this:

Keep your back, legs slightly apart. The distance between them should be equal to the width of the shoulders. Take the barbell by the shoulders. Place your hands on top of her neck.
Inhale and slowly squat down until the angle at the kneecap is 90 degrees. In this case, the back should not be tilted.

Deadlift.

When performing this exercise, the muscles of the lower leg, thighs, buttocks, and also the back are involved. With a minimum weight of the barbell, it is suitable for girls. The execution technique in this case will be as follows:

Keep your back straight with your feet shoulder-width apart. Grab the barbell in your hands so that your palms are on top of the bar. The distance between the arms should be slightly more than shoulder width apart. Bend your legs at the knees so that the line of the hips "goes" parallel to the horizontal surface.
Inhale and slowly straighten up. In this case, the arms should be completely straight.
Exhale and come back.

Leg press.

Leg press is one of the most effective exercise, with which you can gain muscle mass in the legs. Any bodybuilding specialist will include it in their training program.

It is suitable even for girls who want to gain muscle mass in the legs. It is performed on incline bench equipped with a special movable platform. The leg press allows you to pump the muscles of the buttocks, thighs and lower legs.

Leg press should be done like this:

Get down on the bench, rest your feet on a special platform, the press will be performed with its help. Hold the handrails with your hands. This will help you fix the platform if the need arises. Keep your legs straight.
Inhale, set the platform in motion, and pull your legs towards you, knees bent at a 90-degree angle. At the same time, the back should be tightly pressed against the bench.
Exhale and come back.

An exercise such as a leg press has its own rules of execution. First of all, the knees should be parallel to each other. Their approach is not allowed, as well as strong dilution. In addition, the leg press involves only movements of the lower limbs.

Neither the back, nor the head, nor the buttocks should be involved in the exercise, otherwise the leg press will not give the desired effect, but will create a load on the joints. In addition, during the exercise, the muscles must be kept in tension.

Also, the leg press assumes the minimum weight on the platform on initial stage workout. Weight can be increased over time to improve exercise performance. If you follow all these rules, then the leg press will soon give the desired result.

Isolated exercises

Such exercises must be included in the training program for both boys and girls and should be performed immediately after the baseline in order to work out previously unused muscles.

Extension of the legs.

This exercise is performed in the gym because it should be done on special simulator... It should be included in the training program for both boys and girls. The execution technique will be as follows:

Sit on the simulator, take your feet behind the soft rollers, grab the handrails with your hands.
Inhale and lift your legs so that they are fully extended at the knees.
Exhale and come back.

Flexion of the legs.

This exercise is suitable for both boys and girls. In this case, we swing our legs like this:

Lie facedown on the machine. Place your feet behind the soft rollers and grasp the handrails with your hands.
Inhale and lift your legs so that the knee joint forms a 90-degree angle.
Exhale and come back.

Reducing the legs.

The exercise is performed in a special simulator. Equally suitable for boys and girls. The execution technique in this case will be as follows:

Sit on the simulator with your legs behind the pads. They must be separated in different directions.
Inhale and bring your legs together.
Exhale and come back.

Abduction of the legs.

This exercise is also suitable for both boys and girls. It is performed in the same way as the previous one, but in this case the legs are not brought together, but are parted in different directions.

In addition to these isolation exercises, there are also exercises that you can do at home. In particular, these are calf raises in a standing and sitting position. They are especially relevant for girls, as they help get rid of fat on the thighs.

Legs training for muscle mass should be carried out strictly according to the rules indicated above. This will help achieve positive result and avoid injury.

Real leg workout is exhausting and painful enough. Therefore, solving the question of how to pump up your legs will require long and diligent work. The time and intensity of the classes will depend on the individual characteristics of the organism.

A complete leg workout should include a variety of exercises to pump all muscles evenly. A qualified trainer, listening to your wishes, will select effective leg exercises in the gym in accordance with your level physical fitness... In addition, it will help determine the optimal duration and frequency of training and explain how to correctly perform the entire set of exercises.

Important! Before proceeding with intense training get a medical examination and consult a doctor.

Features of pumping legs for mass

The legs take on a significant load during training. Therefore, the right place in the set of exercises should be taken by pumping legs to the mass. The program is designed to maximize rapid increase muscle mass. Usually consists of basic and isolation exercises for the legs with weights, as well as using special machines.

rules effective training feet on the ground:

4 days a week to train, 3 days to rest;
each workout should be preceded by a warm-up;
stretching of the leg muscles should be performed between exercises and at the end of the workout;
aerobic activity should be minimal;
each exercise should be performed slowly, feeling how the muscles being worked out are tense;
the respite between exercises should be no more than 3 minutes, between sets 2 minutes;
weight training should be as short as possible, long sessions are not advisable during muscle growth;
take at least 8 hours to sleep.

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Important! For maximum results, in addition to hard training, you must adhere to an appropriate diet that contributes to the recruitment of muscle mass. A prerequisite are the pre-workout and post-workout meals.

this exercise is insulating, which indicates its narrow focus. It allows you to effectively work out the back of the thigh, indirectly using the calves. This muscle also called hamstring.

legs in the gym

By doing best exercises for the legs in the gym, you can quickly pump up thin legs for men, and thereby improve the proportions of your body.

When performing basic exercises, almost all muscle groups of the legs are involved to one degree or another. They are very energy consuming, they allow you to reset excess weight, strengthen and build muscle mass, as well as become stronger and more enduring. You should not overload yourself with heavy dumbbells and barbells. Learn to do the exercises correctly first. Violation of the technique can lead to injury to the joints or spine.

The main basic exercises on your feet in the gym:

squats;
lunges;
leg press;
deadlift.

In the case of isolation exercises, the load is aimed at working out certain muscles in the legs. In combination with basic exercises, they allow you to shape and give relief to individual muscle bundles.

Important! Isolation exercises help to effectively stretch the leg muscles, thoroughly warm them up and prepare them for heavy loads.

A set of isolating exercises for leg muscles:

extension / flexion of the legs;
adduction / abduction of the legs;
lifting toes;
swing your legs.

Squats

Despite the ease of implementation, squats can achieve impressive results. It is recommended to include squats with own weight, dumbbells or a barbell, as well as in a special simulator (hack machine).

Barbell squats are aimed at. In this case, the muscles of the back and the press also receive a certain static load. The main thing is to choose the optimal weight and carefully read the technique.

It is permissible to keep the barbell on your shoulders or in front of you on your chest during squats. Instead of a barbell, you can use dumbbells. They are held in the hands on the sides along the body. When squatting in a narrow stance, the legs are approximately shoulder-width apart. Wide-legged squats train more intensely internal muscles legs.

During squats, the back is kept straight, the gaze is turned forward. In order not to tear the heels off the floor, it is permissible to slightly tilt the body forward. The bent knees should not protrude beyond the line of the toes. Without lingering at the bottom point, they return to starting position.

Hack squats work primarily on the quads of the legs. To exercise on this simulator, you need enough high level preparation.

Having adjusted the simulator to your parameters, press your back against the inclined movable platform. Rest your shoulders on special pillows, feet together or shoulder-width apart. Without taking your heels off the platform, sit down. The hip line at the bent knee should be parallel to the surface of the footrest.

Resting their shoulders on the pillows, they fully straighten at the knee and hip joints. The back is kept straight, the shoulders are not rounded, the chest should be straightened.

Lunges

When performing lunges with the leg forward, backward or to the side, the muscles of the buttocks are mainly loaded. For weight, it is more convenient to use dumbbells, it is more difficult to maintain balance with a barbell.

You can increase the effectiveness of the exercise by increasing the range of motion. To do this, place the front leg on a platform about 15 cm high.

Tip: The back leg is always kept on the toe. In order not to injure the knee joint, during a lunge, the bent knee should not go beyond the line of the toes.

Leg press

The leg press is performed on a lying machine. Having slightly apart the bent legs on the platform, and tightly pressing with their backs, they squeeze the movable platform with their feet to the end, taking a breath. Then they slowly lower it, bending their knees and exhaling. By adjusting the position of the legs on the platform, you can distribute the load on certain leg muscles.

Deadlift

The deadlift is one of the best leg workouts, using the muscles on both sides of the spinal line.

Standing in front of the barbell, tilt the body forward, moving the pelvis back and bending the lower back. Keep the legs straight. They take the bar in their hands with an upper grip, take a deep breath and, moving the pelvis forward, straighten the body. Breathe out the air. Repeating the movement, the bar is not released from the hands.

Important! After completing the entire set of exercises, it is necessary to restore the flexibility and elasticity of the working muscles. Stretching your legs after exercise stimulates muscle recovery and helps reduce pain.

Often, athletes pump their quads diligently, paying little attention to training the hamstrings. But they perform important functions of bending the legs in the knee joint and stabilizing it. In addition, unevenly pumped legs look disproportionate. A set of narrowly targeted exercises will help you effectively pump your hamstrings in the gym and achieve impressive results.

Training principles to reduce leg muscles

After a significant gain in mass due to muscle hypertrophy, it may be necessary to lose excess muscle mass and increase the relief of the leg muscles. First of all, you should reduce the amount of protein supplied with food. The diet should be low in calories.

To quickly reduce the muscles on the legs, workouts for the legs for relief are great. Their peculiarity lies in the use of medium or light loads, as well as performing a large number of repetitions. Fat Burning Workout Compared To strength training carried out with a large number of approaches.

Squats

This leg exercise targets the quads, hamstrings, and glutes. It is basic and helps to build up the mass and volume of all muscles of the thigh. Recommended for advanced and experienced athletes at the very beginning of leg muscle training.

Exercise technique

1. Place the barbell on the stands and load the desired weight on it. Grasp the bar slightly wider than your shoulders, with your feet under the bar. Sit under it so that the bar rests on top of the trapezoid. 2. Remove the weight from the stands and take a step back. The legs are shoulder-width apart, the toes are slightly turned to the sides, the back is straight, the gaze is directed in front of you. 3. Take a deep breath and holding your breath, squat. Begin the movement by pulling the pelvis back, then bending your knees, lower the body down. 4. Lower until the quads are parallel to the floor. Maintain a natural arch of the spine and never round your back. 5. Throughout the entire approach, the head looks straight ahead. Body weight is focused on the heels and never on the toes. 6. Do not linger at the bottom point. Having reached it, immediately with a powerful movement rise up to the starting position. 7. Exhale can be done after overcoming the most difficult section of the amplitude. It is advisable to continue the exhalation until the moment of returning to the starting position.

Technique tips

Try to maintain the natural curve of the spine throughout the approach. Rounding the back will inevitably lead to injury.
Keep your core muscles tense at all times. This will help you stabilize the position of your body and prevent you from swinging with the barbell.
Never lift your heels off the floor. Shifting weight to the toes increases the stress on the knees, which should never go beyond the toes at the bottom.
The depth of the squat is determined by the flexibility of your hip joint. As soon as you feel that your heels come off the floor or your back is rounded, you do not need to go lower.
The narrower you place your legs in the exercise, the more the stress is transferred to the front of the thigh, as well as to its lateral (external) muscles.
The wider you put your legs in the exercise, the more the emphasis of the load is shifted to the back of the thigh, as well as to the medial (internal) muscles of the quadriceps.

Smith Machine Squat

This exercise engages the lower and mid quadriceps, as well as the glutes and hamstrings. This exercise for building the muscles of the legs, namely the front of the thigh, is basic. Recommended especially for beginners, at the beginning of the training of the leg muscles.

Exercise technique

1. Set the desired weight on the boom. Grasp the bar slightly wider than your shoulders, with your feet under the bar. Sit under it so that the bar rests on top of the trapeze. 2. Release the locks and straighten up. The legs are shoulder-width apart, the feet are 30 cm forward relative to the hips, the toes are slightly turned to the sides. 3. Take a deep breath and holding your breath, squat. Begin the movement by pulling the pelvis back. Lower your quads parallel to the floor. 4. At the lowest point, you do not need to spring with your feet. Having reached it, smoothly, without sudden movements, change the direction of movement and straighten up. 5. The exhalation can be done after overcoming the most difficult section of the amplitude. It is advisable to continue the exhalation until the moment of returning to the starting position. 6. Throughout the entire approach, the head looks straight ahead. In your back, try to keep the natural curve of the spine and do not round your back.

Technique tips

To stretch your glutes and hamstrings properly, squat just below parallel. At the same time, remember that deep squats overload the knees.
Do not put your heels directly under the bar, bring them forward, otherwise at the bottom point you will transfer weight to your toes, which negatively affects the technique of performing the exercise.
Keep your core muscles tense at all times. This will keep your spine in a natural position and will not round your back.
If you have poorly developed hip flexibility, do not lower yourself too low, otherwise the risk of rounding your back will significantly increase.
Throughout the approach, look strictly in front of you. Looking up will lose your center of gravity. By tilting your head down, you provoke a rounding of the back.
Holding your breath during the exercise allows you not only to stabilize the body, but also to develop a much more powerful effort.

Barbell Chest Squat

This leg exercise uses the upper quadriceps, glutes, and hamstrings. Forming exercise, used to give volume and shape to the top of the quadriceps. Recommended for advanced and more experienced athletes at the beginning of leg muscle training.

Exercise technique

1. Set the desired weight on the boom. Lock it at the level of the collarbones, then sit under it so that it lies on the front deltas, and cross your arms over your chest. 2. Legs are shoulder-width apart, toes slightly turned to the sides. The back maintains a natural curve. The head looks straight ahead. 3. Take a deep breath and holding your breath, squat. The pelvis moves back, the knees do not go beyond the toes. The back is slightly arched at the lower back. 4. Don't linger at the bottom point. As soon as the quads reach parallel with the floor, immediately, slowly, return to the starting position. 5. The exhalation can be done after overcoming the most difficult section of the amplitude. It is advisable to continue the exhalation until the moment of returning to the starting position.

Technique tips

If the flexibility of your hip joints does not allow you to keep your back straight and keep your heels on the floor, do not squat too low.
This exercise shifts the emphasis of the load to the front of the thigh. At the same time, this exercise is rather weakly effective for the back of the thigh.
Due to the fact that the load is distributed to the top of the quadriceps, in this exercise you can squat significantly lower than in other variations of the squat.
Holding your breath during the exercise helps both to stabilize the core and to develop significantly more effort.
To work out the quadriceps qualitatively, you can perform the positive phase (straightening) for 2 seconds, the negative (squatting) for 4 seconds.
To work out the quadriceps even better, you can perform a slight delay at the bottom point, literally for 1-2 seconds.
Always look in front of you. Raising your head you lose your balance. By dropping your head, you provoke a rounding of the back.

Snatch of the barbell to the chest

This leg muscle development exercise engages all of the thigh muscles, plus the back and shoulders. It is basic for the development and build-up of the muscles of the legs and back. Recommended for advanced and more experienced athletes at the beginning of training the muscles of the legs or back.

Exercise technique

1. Gather the correct weight on the bar. Take it with a grip slightly wider than your shoulders. Straighten up and keeping a slight bend in the lower back, tilt the body forward so that the bar is just above the knees. 2. The bar is hanging on outstretched arms, the gaze is directed straight ahead. Shoulders, bar and toes are in the same vertical plane. 3. Take a deep breath and holding your breath, push with your heels off the floor with a powerful movement and slightly bouncing, straighten your torso and pull the barbell to your chin. 4. At the moment the bar moves up, the elbows turn down and go under it. When the bar reaches the level of the chin, sit down sharply under it and "take" the bar on your chest. 5. At the top, the bar should rest snugly on the front deltas and palms. Then slowly, in a smooth motion, return it down to its original position, without letting go. 6. Keep your core muscles tense throughout the set. They will help to firmly hold the natural curve of the spine, which will protect you from injury.

Technique tips

The snatch of the barbell to the chest can be practiced with at least two techniques: sitting under the barbell with two legs or sitting under the barbell in a step, putting one leg back.
The first option is most often used in weightlifting, as it allows you to sit down lower, which makes it possible to work with a more significant barbell weight.
A shoulder-width grip allows you to develop a much more powerful effort during the snatch, since too wide grip reduces the range of motion of the bar.
Throughout the entire approach, the straightening of the trunk occurs exclusively due to extension in the hip joint, and not in the lumbar region.
The impulse for the upward movement of the bar is precisely the repulsion from the floor. Hands and deltas are included in the work only at the moment the bar passes the level of the abdomen, not earlier.
The initial take-off movement should be powerful and explosive. This will give the bar enough momentum and momentum to get you hooked under the bar when the bar is lifted.

Hack squats

This leg exercise uses the outside of the quadriceps as well as the glutes. It is shaping and gives volume to the lateral part of the quadriceps. Recommended for everyone, from beginner to experienced athlete, in the first half of leg muscle training, after squats.

Exercise technique

1. Sit in the simulator with your back to the back, and your shoulders resting on the rollers. Legs shoulder-width apart, feet brought out slightly forward, closer to the top of the platform. 2. Throughout the approach, keep the spine in a natural curve and do not lift your back from the back of the machine. The head looks straight ahead. 3. Take a deep breath and holding your breath, squat to the parallel of the hips to the platform, or to right angle at the knees. 4. Do not linger at the bottom point. As soon as you reach it, immediately return to the starting position with a powerful movement. 5. The exhalation can be done after overcoming the most difficult section of the amplitude. It is advisable to continue the exhalation until the moment of returning to the starting position.

Technique tips

Do not place your feet directly under the pelvis, as you will not be able to keep your back pressed against the back of the machine. In addition, this positioning of the legs is very harmful to the knees.
Your task during the exercise is to snuggle tightly against the back, as if you are sliding along a wall. This will save your back from rounding.
Hack squats are much safer than barbell squats, as the position of the back and knees is fixed by the machine throughout the set.
In order to aim to work out upper part quadriceps, the feet on the platform can be moved closer to the top edge of the platform.
In order to aim to work out gluteal muscles and partially the muscles of the back of the thigh, you need to squat as low as possible.
Holding your breath plays important role in this exercise. Exhaling prematurely will prevent you from maintaining the stability of the spine and developing powerful effort.
Perform the exercise at a smooth pace, without sudden movements. Perform the lifting phase for 2 seconds, the lowering phase for 4 seconds.

Leg press

This leg exercise targets the inner quadriceps as well as the back of the thigh. Forming exercise, serves to work out the medial muscle of the thigh. Recommended for everyone from beginner to experienced athlete in the first half of leg muscle training.

Exercise technique

1. Position yourself in the machine and place your feet on the platform shoulder-width apart. The feet are tightly pressed against her, the toes are slightly parted to the sides. 2. The back and buttocks are firmly pressed against the back of the machine. Open the platform latches and push it up. In the initial position, the legs are straightened, but not to lock in the knees. 3. Take a deep breath and holding your breath, lower the platform to your chest. At the lowest point, the angle in the knee joint should be equal to 90 degrees. 4. Do not linger at the bottom point. As soon as you reach it, immediately return to the starting position with a powerful movement. 5. The exhalation can be done after overcoming the most difficult section of the amplitude. It is advisable to continue the exhalation until the moment of returning to the starting position.

Technique tips

Do not lower the platform too low. By doing this, you provoke a rounding of the back, which will be fraught with pinching of the spinal discs.
The better your hip flexibility is, the lower you can lower the platform without fear of rounding your back or lifting your heels off the platform.
By lifting your heels off the platform, you transfer the load to your toes, which in turn will prevent you from dropping it low enough and at the same time will dangerously overload your knees.
By moving your feet towards the top of the platform, you place the load on the back of your thigh. By shifting the feet to the lower edge, the emphasis of the load is transferred to the front of the thigh.
By moving your feet towards the outer edge of the platform, you place the load on the inner thighs. By shifting the feet towards the center of the platform, the emphasis of the load goes to their outer part.
At the top, do not straighten your legs until they lock in the knee joint. Otherwise, at this moment the muscles will be turned off from work, and the entire load will go exactly to the knees.
Since the entire upper part of the body is fixed in the simulator, its design allows you to take a weight of one and a half, or even twice as high as in squats with a barbell.

Dumbbell lunges

This exercise for strengthening the muscles of the legs and buttocks uses the inner side of the back of the thigh, quads and gluteal muscles. A formative exercise that raises and releases the gluteal muscles. Recommended for everyone from beginner to experienced mid-leg workout.

Exercise technique

1. Take the dumbbells of the desired weight. Stand up straight, shoulders are straight, your back is slightly bent at the lower back. The legs are slightly narrower than the shoulders, the feet are parallel to each other, the toes look forward. 2. Take a deep breath and hold your breath take a wide step forward. Keeping the vertical position of the body, on the "working" leg you need to sit down. 3. At the lowest point, the angle at both knees should be 90 degrees. The knee of the front leg does not extend beyond the toe, the knee of the rear leg should stop 10 cm above the floor. 4. Keeping the support on the leg outstretched, get up from the squat and return it to the starting position in which the feet of both legs are together. 5. The exhalation can be done after overcoming the most difficult section of the amplitude. It is advisable to continue the exhalation until the moment of returning to the starting position. 6. Then repeat the same manipulations for the other leg. The exercise is performed alternately with the left and right feet while standing in one place.

Technique tips

This exercise is difficult to coordinate, therefore, for beginners, it is recommended to start learning it without any weight at all.
Dumbbell lunges are an easier variation on barbell lunges, as here the center of gravity is closer to the floor and it is much easier to maintain balance.

Barbell lunges

This exercise for strengthening the muscles of the legs and buttocks uses the inner thighs, as well as the quads and buttocks. Forming exercise, lifts and highlights the buttocks. Recommended for advanced and more experienced users in the middle of a leg workout.

Exercise technique

1. Place the barbell on the stands and load the desired weight on it. Sit under the bar so that it rests on the trapezoid. Grab it with a grip wider than your shoulders. 2. Remove the bar from the racks and take two steps back. Stand up straight with your back slightly bent at the lower back. The legs are slightly narrower than the shoulders, the feet are parallel to each other, the toes look forward. 3. Take a deep breath and holding your breath take a wide step forward. Keeping the vertical position of the body, on the "working" leg you need to sit down. 4. At the lowest point, the angle at both knees should be 90 degrees. The knee of the front leg does not extend beyond the toe, the knee of the rear leg should stop 10 cm above the floor. 5. The exhalation can be done after overcoming the most difficult section of the amplitude. It is advisable to continue the exhalation until the moment of returning to the starting position. 6. Keeping the support on the leg outstretched, get up from the squat and return it to the starting position in which the feet of both legs are together. 7. Then repeat the same manipulations for the other leg. The exercise is performed alternately with the left and right feet while standing in one place.

Technique tips

This exercise is difficult to coordinate, so it is worth starting it, having worked out the technique of performing the exercise with dumbbells in practice.
Try to make a step forward wide enough, otherwise the front knee will go beyond the toe, which will dangerously overload the knee joint and will lift the heels off the floor.
In this exercise hind leg serves only to stabilize the body, so focus on the technique of squatting with the front leg.
It is also possible to perform lunges, in which each next attack is a step forward. That is, you just walk in one direction, squatting on your working leg.
A variant of performing lunges is possible, in which you perform them not alternately, but first all repetitions for one leg, and then all repetitions for the other leg.
Barbell lunges are a more difficult variation of the dumbbell lunges, but an easier variation of the barbell back lunges, since there, the step is already performed backward.

Barbell Back Lunges

This exercise to strengthen the muscles of the legs and buttocks uses the quadriceps, buttocks and the inner thighs. Forming exercise, lengthens and shapes the quadriceps. Recommended for experienced athletes in the middle of leg muscle training.

Exercise technique

1. Place the barbell on the stands and load the desired weight on it. Sit under the bar so that it rests on the trapezoid. Grab it with a grip wider than your shoulders. 2. Remove the bar from the racks and take a step back. Stand up straight with your back slightly bent at the lower back. The legs are slightly narrower than the shoulders, the feet are parallel to each other, the toes look forward. 3. Take a deep breath and holding your breath take a wide step back. Keeping the vertical position of the body, you need to sit down on the "front" leg, and take the "back" back solely for support. 4. At the lowest point, the angle at both knees should be 90 degrees. The knee of the front leg does not extend beyond the toe, the knee of the rear leg should stop 10 cm above the floor. 5. Keeping the support on the front leg, get up from the squat and return the back to the starting position, in which the feet of both legs are together. 6. Exhale can be done after overcoming the most difficult section of the amplitude. It is advisable to continue the exhalation until the moment of returning to the starting position. 7. Then repeat the same manipulations for the other leg. The exercise is performed alternately with the left and right feet while standing in one place.

Technique tips

Most effectively, the quadriceps and hamstrings are included in the work only when the angle at the knees of both legs is at least 90 degrees.
Keep your core muscles tense throughout the set. This will help stabilize the body, as there is a high risk of losing balance in this exercise.
The lunge back should be wide enough, otherwise you will not be able to achieve the required angle at the knees, transfer the load to the socks and reduce the effectiveness of the exercise.
Get down as low as possible only if the flexibility of your hip joint allows you to keep your back straight at the lowest point.
Holding your breath during the exercise allows you to both stabilize the body and develop a much greater effort.

Stepping onto the platform

This exercise for the muscles of the legs and buttocks uses the hamstrings, quads and gluteal muscles. It is shaping, intended for a clearer separation of the thigh muscles. Recommended for advanced and more experienced athletes in the middle of leg muscle training.

Exercise technique

1. Take dumbbells of the desired weight and stand at a distance of 30 cm in front of a curbstone or bench, at knee height. The back is straight, the legs are together, the feet are parallel. 2. Breathe in and hold your breath. Transfer the center of gravity to one leg, which remains on the floor, and with the other foot stand on the platform. 3. With the foot on the floor, push off, and after striding, place it next to the second foot on the platform and exhale. 4. The exhalation can be done after overcoming the most difficult section during the ascent. It is advisable to continue it until both feet are on the platform. 5. Return the leg with which you just pushed back to the floor, then, keeping the center of gravity on it, return the other leg to the floor to its original position.

Technique tips

This exercise is difficult to coordinate, so it is recommended to start learning it without any weight at all, then you can move on to dumbbells.
The dumbbell exercise variation is an easier variation of doing it with a barbell. Dumbbells are closer to the floor, so it is easier to maintain balance with them.
Since the bar is located higher (on the shoulders) and it is necessary to balance the weight with it, this option is recommended exclusively for experienced athletes.
Keep your core muscles tense throughout the set. This will help stabilize the spine and develop more powerful force.
Look in front of you all the time. Raising your head, you risk falling back. By dropping your head, you run the risk of rounding your back. In either case, the likelihood of injury is high.
Maintain a smooth pace with the exercise. A fast pace will lead to a loss of balance. Balance your balance at the top and bottom of the exercise.
Increasing weight in the exercise, as well as moving on to more complex variations, is recommended only if you have learned how to perform it technically correctly.

Romanian cravings

This exercise for the muscles of the legs and buttocks uses the upper and middle of the hamstrings, as well as the buttocks. It is the base for building mass, contouring and separating the thighs and buttocks. Recommended for advanced and experienced athletes in the middle of leg workouts.

Exercise technique

1. Gather the desired weight on the bar and grab it with a grip slightly wider than your shoulders. Straighten up, bend a little in the lower back, straighten your shoulders. Feet hip-width apart, feet parallel. 2. Breathe in and, holding your breath, slowly lower the barbell by pulling the pelvis back and simultaneously tilting the body forward. 3. During both the negative (lowering) and positive (lifting) phases, the bar slides along the legs, literally touching them slightly. 4. Lean until at the lowest point the body is parallel to the floor. The bar at its lowest point should be below the knees, about the middle of the lower leg. 5. Do not linger at the bottom point. As soon as you reach it, immediately change the direction of movement and return to the starting position.

Technique tips

Always make sure that the fulcrum remains on the heels. By transferring it to your socks, you will tear the bar away from your legs, and the load from the hamstrings will go to the lower back.
Never round your back. This transfers the load from the hamstring to the lower back, which in turn is fraught with pinching of the spinal discs.
It is not necessary to tear off the barbell from the legs during the negative phase. So the Romanian craving will turn into deadlift where most of the load is directed to the lower back.
Unlike the various leg curls in simulators, in the Romanian deadlift, the emphasis of the load falls precisely on the upper part of the hamstring, and not on the lower one.
To maximize the quality of the hamstrings and glutes, keep your legs straight and fixed throughout the set.
If with straight legs you do not "feel" the hamstrings, try a variation with slightly bent knees... This will lower the bar lower and stretch the hamstrings more.
If with straight lines or bent legs if you do not "feel" the hamstrings, try placing barbell discs under your toes or stand on a raised toes, leaving your heels on the floor.
All movements in the exercise fall exclusively on hip joint... There should be no additional movements in the elbows or knees.
The body can be lowered as low as your hip joint allows you. In any case, the back should always be flat at the bottom.
In order to lower the bar as low as possible, it is necessary that the discs of the bar do not rest on the floor at the lowest point. To do this, you need to stand on a certain elevation. For example, on a step platform.

Seated Leg Extension

This exercise for the muscles of the legs uses the straight and lateral muscle hips. Isolating exercise designed to improve the detail and relief of the quadriceps. Recommended for everyone from beginner to experienced athlete to complete leg muscle training.

Exercise technique

1. Position yourself on the machine so that the lower leg rests on the bolsters, the thighs do not protrude beyond the edge of the seat, and the knee joint angle is at least 90 degrees. 2. In the initial position, the back is pressed against the back of the simulator, the load is slightly raised from the stops. To do this, the legs at the knees need to be slightly straightened. 3. Take a deep breath and hold your breath fully straighten your legs. This is the top point of the range of motion, reaching it you can exhale. 4. Slowly, while inhaling, return to the starting position. At the lowest point, the plates of the simulator should not rest on the stops. The cable must be taut. 5. There is no need to linger at the bottom point. Slowly, without sudden movements, at a moderate pace, change the direction of movement and perform the next repetition. 6. Keep your back, hips, and ankle still throughout the set. All movement is carried out exclusively in the knee joint.

Technique tips

Exercise loads the knee joints to a certain extent. To minimize the negative impact, the angle at the lowest point should be no more and no less than 90 degrees.
The maximum contraction of the quadriceps muscles can be achieved only by fully unbending the legs at the top of the range of motion.
Excessive weight in the exercise will only get in the way. It will not allow the legs to be fully extended and thereby reduce the range of motion and reduce the effectiveness of the exercise.
If the muscles in the back of your thigh do not allow you to fully extend your legs at the top, move or tilt the back of the machine seat back.
By pulling your core back from the vertical, you can stretch the quadriceps more. Leaning the body forward - you reduce the effectiveness of the exercise.
Turning the socks slightly outward, you are targeting the medial quadriceps muscle. Turning the socks inward, you are targeting his lateral muscle.
There is a variation of leg extension in the lower block of the ankle cuff crossover. But in this case, the design of the simulator should allow you to rest your knee on the rack.

Seated Leg Curl

This exercise for the muscles of the legs uses the lower part inside hamstrings and calf muscles. Isolating exercise, emphasizes the shape of the inner side of the thigh. Recommended for everyone from beginner to experienced athlete to complete leg muscle workouts.

Exercise technique

1. Position yourself on the treadmill so that rear part the lower leg over the heel rested against the rollers. The legs are straight in the starting position, but not locked at the knees. 2. In the initial position, the back is pressed against the back of the simulator, the load is slightly raised from the stops. To do this, the legs at the knees need to be slightly bent. 3. Take a deep breath and holding your breath, bend your legs to an angle of 90 degrees. This is the lowest point of the range of motion, reaching it you can exhale. 4. Slowly, while inhaling, return to the starting position. At the top point, the plates of the simulator should not rest on the stops. The cable must be taut. 5. There is no need to linger at the top point. Slowly, without sudden movements, at a moderate pace, change the direction of movement and perform the next repetition. 6. Keep your back, hips, and ankle still throughout the set. All movement is carried out exclusively in the knee joint.

Technique tips

If the muscles in the back of your thigh do not allow you to fully extend your legs at the highest point, move or tilt the back of the machine seat back.
Tighten the muscles in the back of your thigh before starting the movement. Starting movement on relaxed ligaments, you risk injuring your knee joints.
If your feet turn inward during the exercise, keep your toes turned outward. Conversely, if the feet turn outward, keep the toes turned inward.
Unlike lying leg curls, this exercise while sitting allows you to further isolate the load and work out the semitendinosus and semimembranosus muscles qualitatively.

Lying leg curls

This exercise for the muscles of the legs while lying down, engages the lower hamstrings, as well as the calf muscle. Isolating exercise, used to develop the shape and relief of the back of the thigh. Recommended for everyone from beginner to experienced athlete at the end of leg muscle workouts.

Exercise technique

1. Position yourself on the machine so that the back of your lower leg over the heel rests on the rollers. The legs are straight in the starting position, but not locked at the knees. 2. In the initial position, the chest and legs are pressed against the bed of the simulator, the weight is slightly raised from the stops. To do this, the legs at the knees need to be slightly bent. 3. Take a deep breath and holding your breath, bend your legs to an angle of 90 degrees, or until the rollers touch the back of the thigh. This is the top point of the range of motion, reaching it you can exhale. 4. Slowly, while inhaling, return to the starting position. At the lowest point, the plates of the simulator should not rest on the stops. The cable must be taut. 5. There is no need to linger at the bottom point. Slowly, without sudden movements, at a moderate pace, change the direction of movement and perform the next repetition. 6. Keep your back, hips, and ankle still throughout the set. All movement is carried out exclusively in the knee joint.

Technique tips

A bent bench is better than a horizontal bench. This makes it possible to stretch the muscles of the back of the thigh as much as possible at the lowest point of the amplitude.
You can achieve a similar effect on a horizontal bench by placing a rolled towel under the basin, which lifts it.
At the lowest point of the amplitude, the legs should be fully extended, but not until locked in knee joints, otherwise the hamstrings will lose their elasticity over time.
This exercise is characterized by the fact that the emphasis of the load falls on the lower part of the biceps of the thigh, the semitendinosus, semimembranosus muscles and the upper calf muscles.
If, during the movement, the feet spontaneously turn inward or outward, this indicates a disproportionate development of the muscles of the back of the thigh.
In order to emphasize the load on the inside of the hamstrings, keep the socks pointed at each other during the exercise.
In order to emphasize the load on the outer part of the hamstrings, keep the socks open from each other during the exercise.
To avoid injury to the kneecaps, they should be outside the bench. To do this, you need to move the thrust roller and lie down slightly.
Asking your partner to press your hips against the bench is pointless, since lifting the hips increases the contraction of the hamstring muscles. By pressing them against the bench, you reduce the effectiveness of the exercise.
In order to increase the load on calf muscles, socks need to be pulled away from you.
In order to take the load off the calf muscles, pull the socks over yourself.

Standing leg curls

This leg exercise uses the peak of the hamstring (lower portion) of the hamstring as well as the calf. Isolating exercise, used to lengthen the hamstrings. Recommended for everyone from beginner to experienced athlete to complete leg muscle workouts.

Exercise technique

1. Face the machine and move one leg so that the roller is over the heel. Press the front part of the thigh of the "working" leg against the cushion of the simulator. 2. The other leg is straightened and rests on the floor. Throughout the entire approach, the leg does not come off the floor and does not change its position relative to the body. 3. Take a deep breath and holding your breath, bend your working leg at the knee. At the top point of the amplitude, the roller is as close as possible to the thigh, but does not touch it. 4. At the top point, exhale and slowly, smoothly return the leg to its original position. At the lowest point, the plates of the simulator should not rest on the stops. 5. You should not linger at the bottom point. As soon as you reach it, immediately, smoothly start moving in the opposite direction. 6. Perform the required number of repetitions for one leg, then in the same way for the other. This will be one approach.

Technique tips

The body must maintain a rigid position throughout the approach. Throughout the entire approach, movement is allowed only in the knee joint.
If the treadmill is not equipped with a chest support, fix the position of the body by grasping the handles, or try to simply tilt the body forward a little.
This exercise uses only one joint. This allows you to maximize the isolation of the load on the lower hamstring.
Too much heavy weight in the exercise to nothing. It will not allow you to work at full amplitude and bend your legs to the required angle.

Standing Calf Raises

This exercise uses the calf muscle to strengthen the leg muscles. Basic exercise, used to develop and increase the volume of calves. Recommended for everyone from beginner to experienced athlete at the end of leg muscle workout first calf workout.

Exercise technique

1. Stand on the machine with your feet hip-width apart and toes parallel. Place your shoulders under the support cushions. The back is straight, the head looks in front of itself. 2. The feet on the platform are at the bone level thumb... The rest of the feet hang loosely far beyond the edge of the platform. 3. To return to the starting position, lower your heels as low as possible to the level of the platform until you feel the maximum stretch in the calf muscles. 4. Take a deep breath and holding your breath, with a powerful movement rise on your toes as high as possible. This is the high point of the amplitude. 5. Exhale and slowly return to the starting position, in which the heels are lowered as much as possible, and the calf muscles are maximally stretched.

Technique tips

Bottom pause should only be done if your goal is to improve the elasticity of the ankle.
To maximize the quality of the calf work, perform the exercise without delay at the lowest point of the amplitude.
To achieve the maximum contraction of the calf muscles, at the top point you need to make a slight pause, literally for 1-2 seconds.
A variation of the exercise on one leg is possible. This technique allows you to work out the eggs separately and align them in development if one of them lags behind.
Throughout the entire approach, the body is fixed in a stationary state. All movements occur exclusively in the ankle joint.
Do not bend your knees during the exercise. This shifts the load from the calf muscles to the soleus and reduces the effectiveness of the exercise.
You don't have to work too heavy. It will prevent you from doing the exercise at full amplitude, which will reduce the effectiveness of the exercise.
Try to rise on your toes as high as possible. The higher you go, the more fibers are involved in muscle contraction.
Try not to spring at the bottom. So you violate the technique of performing the exercise and risk tearing the Achilles tendons.

Lying Calf Raises

This leg strengthening exercise uses the bottom and inner edge of the calf muscle. Formative, accentuates and highlights the lower calf muscle. Recommended for everyone from beginner to experienced athlete mid-calf workout after standing calf raises.

Exercise technique

1. Sit on the leg press machine with your feet hip-width apart and toes parallel. The back is straight, the head looks in front of itself. 2. Feet are located on the lower edge of the platform and are in line with the thumb bone. The rest of the feet hang loosely far beyond the edge of the platform. 3. To return to the starting position, remove the weight from the latches and keeping your legs straight, lower the platform towards you, as far as possible below the level of the heels, until you feel the maximum stretch of the calf muscles. 4. Take a deep breath and holding your breath, with a powerful movement squeeze the platform with your toes as high as possible. This is the high point of the amplitude. 5. Exhale and slowly return the platform to its original position, in which the heels remain as far as possible behind it, and the calf muscles are maximally stretched.

Technique tips

Take your time during the exercise. Too much fast pace will cause the socks to slide off the platform, which will definitely lead to injury.
It is highly recommended for maximum safety in this exercise to slightly reduce the amplitude of the platform movement in the negative phase (downward movement).
If the sole of your shoe has a smooth surface, this exercise should be excluded from training, or, if possible, change shoes.
Throughout the entire approach, the body is fixed in one position. All movements occur exclusively in the ankle joint.
Throughout the approach, the legs are fixed fully extended, but not until the knees are locked, this can lead to injury.
A lot of weight in the exercise is useless. Firstly, it will significantly reduce the already small amplitude, and secondly, it can cause the socks to slide off the platform.
To work out the calf muscles as varied as possible, perform the exercise with a different setting of the feet - heels apart, toes together and vice versa.

Seated Calf Raises

This exercise uses the soleus muscle to strengthen the leg muscles. This is an isolating exercise, used to increase the volume and inflate the side of the calves. Recommended for everyone from beginner to experienced athlete at the end of a calf workout, after standing or lying calf raises.

Exercise technique

1. Sit on the machine with your feet hip-width apart and toes parallel. Place your knees under the support pads. The back is straight, the head looks in front of itself. 2. The feet on the platform are at the level of the thumb bone. The rest of the feet hang loosely far beyond the edge of the platform. 3. To return to the starting position, remove the weight from the support and lower the heels as far as possible below the level of the platform until you feel the maximum stretch of the calf muscles. 4. Take a deep breath and holding your breath, with a powerful movement rise on your toes as high as possible. This is the high point of the amplitude. 5. Exhale and slowly return to the starting position with the heels as lowered as possible and the calf muscles as stretched as possible.

Technique tips

In order to work out the outer and inner edges as efficiently as possible soleus muscle, at the top point, delay, literally for 2-3 seconds.
Move your heel in maximum amplitude. Maximum down and maximum up. This will increase the elasticity of the ankle and its ligaments.
If there is no such simulator in the gym, you can sit on a bench, put a pair of barbell discs under your socks, and put discs, a dumbbell, kettlebell or barbell on your knees.
The anatomical feature of the exercise is that the soleus muscle works only when the leg is bent at the knee.
The flounder muscle is the most resilient among the rest, and in order to bring it to failure, you will have to correctly select the weight and perform many repetitions.
To maximize the pumping of the inner edge of the soleus muscle, perform the exercise with the socks turned towards each other.
To maximize the pumping of the outer edge of the soleus muscle, do the exercise by spreading the socks apart.
To get complete freedom of movement of the ankle, unlace your shoes, or use shoes that do not fix it too much.

Raises of socks

This leg exercise engages the front of your lower leg. It is insulating and is used to develop strength and endurance in the calf muscles. Recommended for everyone, from beginner to master at the end of leg muscle workout, after all calf exercises.

Exercise technique

1. Set the correct weight on the machine. 2. Slide or install horizontal bench 30 cm from the simulator. 3. Sit on a bench and place your heels on a platform for your feet. Raise your feet against the rollers. 4. In the initial position, the feet are parallel and the legs are at an angle. 5. Breathe in and, holding your breath, raise your socks as high as possible. 6. At the top point, linger for 1-2 seconds. 7. Exhale and slowly return to the starting position. 8. Having reached the bottom point, change the direction of travel.

Technique tips

To stretch the anterior tibia muscle as much as possible, set the bench farther from the machine, so that the knee angle is 125-130 degrees.
If the angle at the knees is 90 degrees or less, you will not be able to perform the exercise at full amplitude, which will significantly reduce its effectiveness.
The low elasticity of the Achilles tendon will prevent you from working at full amplitude. It is recommended to stretch your calves before doing this exercise.
For the most even development of the muscles of the front of the lower leg, it is recommended to alternate the position of the feet - heels together, socks apart and vice versa.

Afterword

At the beginning of the article, we set out to describe a set of exercises for the muscles of the legs. And already now, we can say with confidence that in this article we have considered perhaps the most effective exercises for the muscles of the legs in the gym. The list of exercises given here could be called the most complete if it were not constantly supplemented with new ones, with a different equipment, with a changed technique for performing exercises and not only. The exercises listed here for developing the muscles of the legs are more than enough for a constant change training programs and diversity in training process regardless of the goals.

Conclusion

The technique of performing exercises is the area of knowledge that for personal trainer is a must to learn and master. Without this knowledge, the coach cannot begin to directly fulfill his duties. Learn the technique, improve it and also remember that literally in every exercise you can make certain minor adjustments, be it a change in the position of the legs, the position of the body, work equipment and more. The set of exercises for the leg muscles presented here gives you the opportunity to master the basic knowledge in order to layer more complex exercises and their variations on them in the future.

Training the muscles of the legs is a holiday for some, but for others it is a day of judgment. Fitness groups are full of memes with limp seals and the caption "it's me after leg day." Even more - with rolling on thin legs and a reminder not to skip the workout of the leg muscles. Very few gym goers give leg muscle training the attention it deserves.

Why are we so lazy to train the lower body? Muscular legs do not show off to friends and girlfriends (unlike / /). A basic workout the muscles of the legs are much heavier than any other, and the muscles after it hurt more.

But basic leg exercises have a number of advantages:

during work, the back also “hits” on the legs (that is, during the training of the leg muscles, you also shake your back);
strength and endurance of the whole body increases (even the shoulders are involved, while isolated presses on the leg muscles do not have any effect on the upper body);
when you do "base" on your feet, you spend a lot of energy, which is good for;
flat and indistinct buttocks can be hidden with wide pants, but on the beach the imbalances of the body can no longer be hidden.

Leg muscles anatomy

Lower body muscles (legs and buttocks)

quads
hamstrings
gluteus maximus muscle
adductors of the thigh

The number of repetitions and approaches

video - training leg muscles for weight

Exercises 1, 3, 4 can be alternated in different workouts or do whichever suits you best.

At the beginning of the workout, be sure to do and, this will warm up the muscles and increase the range of motion during exercise.

The exercise includes the hamstrings, quads, and glutes. The abdominals and back muscles help stabilize the upper body.

During front squats the quads do more work than the barbell squat. You can alternate between the two exercises, but beginners need to master the Barbell Squat first.

Leg press

The wider the stance of the legs and the closer the heels are to the edge of the platform, the more the adductors are involved ( interior thighs) and gluteal muscles. If your knees are cramping while squatting, then the adductors of the thigh are weak.

Do not lift your lower back from the machine, otherwise it will receive unnecessary stress and you may get injured.

– great exercise to work out the hamstrings and glutes. Also good "goes" back straighteners.

Difference from the classic deadlift: the legs almost do not bend at the knee and the bar does not fall to the floor, it reaches the middle of the lower leg.

Hyperextension

Hyperextension instead of the Romanian deadlift can be done for those with little experience and weak (or injured) back muscles. To use your legs and buttocks more, rather than your back, you need to lie on the simulator so that the pelvic bones are just above the pillows. It is also important, when returning to the starting position, not to overextend your back, but to keep it in line with your legs. The exercise can be performed with both a pancake and a barbell.

Dumbbell lunges

Lunges work well for the hamstrings and glutes. Make sure that the thigh of the front leg drops to parallel with the floor, and the knee does not extend beyond the toe. The knee of the back leg does not touch the floor.

A good substitute for lunges, since the knees receive less stress in this exercise (the difference in technique is that lunges are made with a step forward or backward, and "scissors" are done while standing still). Also, "scissors" with dumbbells can be an alternative to Squats, since the weight of the weights will be less and held in the hands, the vertical load on the spine is minimized.

video - squats "in scissors" on one leg

Extension legs in the simulator

Exercise for the quadriceps of the thigh, which is put at the end of the workout of the leg muscles, when the main basic exercises have already been done. Allows you to work out the quadriceps in isolation, if they are still "alive" after squats and deadlifts.

Leg curls in the simulator

If you need to "finish off" the hamstrings without overloading the back, then you can do leg curls in the simulator.

The day after training your leg muscles, it is usually hard to walk and sit on hard surfaces. To my legs hurt not so much, you need to do at least 10-15 minutes at the end of the workout. Post-workout may help you hot tub and massage (you can do self-massage using a special roller () or even tennis ball). The most important thing is to distinguish leg muscle pain from joint pain. If the joints hurt, consult a doctor, the cause may be both improper technique and injury, as well as existing diseases.

Exercises for the muscles of the legs are good for people of different ages... With their help, you can strengthen the strength, endurance of muscles, improve the shape of the legs and, of course, reduce the appearance of cellulite and sagging skin.

Many women include in the set of exercises for the muscles of the legs only exercises for the thighs, while forgetting to train the muscles of the calves and feet. This approach is illiterate. After all, in order to get strong and Beautiful legs it is necessary to load all muscles evenly.

Correct exercise

Even the most effective exercises will not work as expected if done incorrectly. The main requirement is the regularity of physical activity. You need to train 3-4 times a week. Naturally, at first it will be quite difficult to force yourself to start classes. But, according to experts, after three weeks of regular training, a habit of physical exercise appears and the body itself "requires" exercise. For the same reason, it is important to perform the complex physical exercise on the same days of the week and at the same time.

The first classes are held within 20-30 minutes. Gradually, the training time should be increased, the exercises should be complicated. Fitness experts recommend changing exercises every 3-4 weeks so that the muscles do not have time to get used to the movements. Otherwise, the effectiveness of the exercises will decrease.

In the first lessons, the number of repetitions of the exercises should be 8-10 times, in one approach. Each subsequent lesson can be added 1-3 repetitions. The number of approaches is also gradually increasing to 3-4. Fitness trainers advise doing so many repetitions of the exercises that the last of them is performed with effort. Do not exercise with force, this can lead to muscle fatigue, which will only worsen the results of the workout.

Before starting the exercises, you must definitely do a warm-up - squats, jumps, leg swings. At the end of the complex, it is recommended to stretch the leg muscles that you worked on.

A set of exercises for the muscles of the legs

A set of effective leg exercises should include exercises for all muscles - thighs, legs, feet.

Exercise 1. The muscles of the inner thighs work.

Stand straight with your legs wider than your shoulders, your feet spread apart, your arms at your waist. Do slow squats until the thighs are parallel to the floor, return to the starting position. If at first it is difficult to maintain balance, you can use your hands to support the support (back of the chair).

Exercise 2. The muscles of the back of the thighs work.

Stand directly next to the support (windowsill, chair back). Keeping your hands on the support, slowly swing your right leg back. After doing the required number of times, change your leg.

Exercise 3. The muscles of the outer thighs are trained. Lie on your left side, rest on the forearm of your left hand, which is perpendicular to the body, legs extended straight. Smoothly lift your right leg up, as high as possible, then lower it down. Repeat the required number of times, change legs.

Exercise 4. The muscles of the inner thighs are trained. The starting position is the same as in the previous exercise. Place your right foot with your foot on the floor in front of the knee of your left leg. Raise slowly left leg up, then lower to the floor. Do not raise your leg too high; to complicate the exercise, try not to touch the floor when you move your leg down. After doing the exercise for the left leg, switch sides.

Exercise 5. The muscles of the front of the thighs are involved. Get on your knees, back straight, move your hands behind your back. Bend your body back very slowly and carefully, then return just as slowly to the starting position. There should be a sensation of stretching on the front of the thighs.

Exercise 6. The calf muscles are involved. Stand up straight, hold the support with your hands. Slowly rise onto your toes, while contracting the calf muscles and the muscles of the feet. Then reach up and begin to bring the heels of your feet in and out at a slow pace. After that, gently lower yourself onto your heels.

Exercise 7. The calf muscles work. The starting position is the same as in the previous exercise. Place your right leg to the side on your toe. Move the heel to the right and left, straining the muscles of the lower leg as much as possible. Do this exercise for the left leg.

Exercise 8. The muscles of the arch of the foot work. Stand directly in front of the support. Keeping your hands on the support, raise your toes higher, resting on your heels. Hold in this position for a minute, return to the starting position.

Exercise 9. The muscles of the foot are trained. Stand up straight with your hands lightly on the support. Lean on the toe of your right foot, raising your heel as high as possible. The left foot is firmly on the floor. Slowly "roll" from foot to foot: the right heel goes down, and the left heel, on the toe, goes up. Smoothly and slowly do these rolls for one minute.

Stretching the leg muscles

Exercise 1. Stand straight, make a wide lunge with a straight leg forward, rest your left knee on the floor. Hands can rest either on the floor or on the knee. Lean forward slowly, feeling the stretch in your thigh muscles. Hold in this position for 30 seconds. Inhale and as you exhale, try to bend even lower, maintain this position for another 30 seconds. Then slowly return to the starting position and repeat the stretch on the other leg.