Bodybuilding exercise on the legs. Weight training leg muscles

There are many exercises you can use to work your leg muscles. Some contribute to the creation of a beautiful relief, others increase the elasticity of muscle fibers, others increase endurance, 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 help to gain muscle mass in the legs - basic 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

Your 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.

While doing of 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. Grasp 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 a minimum weight on the platform at 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 to achieve a positive result and avoid injury.

(2 estimates, average: 5,00 out of 5)

The strongest and largest muscle group in our body is the legs. What exercises for the legs are most effective, how to pump up the legs of a bodybuilder, what does it consist of good workout legs - all this, as well as much more, you will learn from today's article.

In terms of bodybuilding, the most attractive leg muscles for training are the quadriceps, hamstrings, and calf muscles. As the largest and strongest, these muscles, when well developed, give an aesthetic and athletic appearance to the lower body.

Quads

Are located on the front surface of the leg, serve for extension legs in the knee joint. The strongest muscle group in the human body.

Hamstrings

They are located on the back of the thigh, because are an antagonist of the quadriceps and perform the function flexion legs in the knee joint, as well as extension of the body with a fixed position of the legs (deadlift, deadlift, hyperextension).

Calf muscles

They are located under the knee bend at the back. Their function is abduction feet. Represent themselves calf muscles and the soleus muscle below them. The calf muscles abduct the foot when the legs are straightened at the knees, while the soleus works when the legs are bent at the knees. This explains the importance of doing calf raises both standing and seated.

What are the pros and cons of leg training?

pros:

Aesthetics appearance and the harmony of body proportions top-bottom.
General impetus for the growth of the whole body weight. If you train your legs, your arms grow too. The body cannot add mass only in the legs, growth will go throughout the body, which means with total weight arms and everything else will grow.
Hormonal response - improving the production of your own testosterone and growth hormone. The larger the muscle group, the more basic the exercise (squats, deadlifts, bench press), the more anabolic hormones are synthesized by your endocrine system.

Minuses:

The greater the imbalance in the proportion of developed bottom - lagging top, the less aesthetic it looks. Massive legs, with poor development of the upper body, widen the waist even more, narrow the shoulders, and make the arms visually thinner. As a result, athletes with the same upper body development look better if their legs are not very massive (a vivid example beach bodybuilding where the legs are practically not trained).
The heavier the weights, the more stress on the joints. Excessive and prolonged stress over time can lead to degradation of cartilaginous tissue.
Requires large restorative resources (time, nutrients).

Briefly conclusions:

Leg training is definitely a must. Practice proves this once again.
The workout should include safe and effective leg exercises, with perfect technique, warm-up (required), and if necessary, pre-fatigue. Safety + Accuracy in the progress of the scales + good warm-up.
The legs should be trained evenly: both the quadriceps, and the hamstrings, and the lower leg.

Most Effective Leg Exercises

We will only talk about the most important exercises, which in practice bring the highest results, since there are a lot of exercises for the legs.

The main exercise in bodybuilding and leg workout. An exercise for which you will not find an equivalent substitute. The most basic of all. Loads the quads and almost the entire body. Squats are the most physiological. In ordinary life, we have to use this movement. You can study the execution technique.

The first thing to start squats with is the whole body, including shoulder girdle, lumbar, warm-up of the hip, knee and ankle joints. Do not rush to immediately hang a lot of pancakes on the bar and do the squat approach with an empty bar. The blood supply to the muscles will improve, they will begin to warm up and get ready for work.

Use the pyramid principle to reach your working weight. Those. before doing this, do 2-3 or more approach, warm-up approaches. Their task is not to achieve failure, but to warm up the joints and muscles, refresh the mechanics of movement, and tune the central nervous system to work.

Barbell squats: bodybuilding option

When it comes to squatting technique, there are two main options: for powerlifting and for bodybuilding. In powerlifting, it is IMPORTANT to lift as much as possible. more weight, therefore, the width of the legs is much wider here than in the bodybuilding version. Bodybuilding squats are more isolated on the leg muscles.

The width of the stance is such that the maximum load falls on the quads, in fact, the feet are located at or slightly wider than the shoulders. The forward bend of the torso should also be minimal so that the center of gravity is as high as possible (the bar is on the back delta), a slight deviation of the torso to hold the projectile on the shoulders is permissible.

The starting position during squats resembles a jump position. During the climb, there is a repulsion through the heels, and in no case through the toes.

Lifting squats: the difference is immediately visible

In this regard, the lift squat is the opposite. Their task is to squeeze out Weight Limit, which means you need to connect as much as possible more muscle, and simplify your task as much as possible. Low position of the bar on the shoulders or shoulder blades, significant forward bend of the torso, wide stance of the legs and spreading of the toes to the sides.

The main knots of the technique of performing bodybuilding squats:

The bar rests on the rear delta, trapezoid.
The head looks forward all the time.
The grip on the bar should be as comfortable as possible. Strength is where there is control. Not too wide and not too narrow.
The width of the legs is comfortable for pushing off when jumping forward (shoulder-width apart or wider).
Turning the socks to the sides by 45 °.
When lifting, push off with your heels.
Depth of gray: the lower the better (depending on the flexibility of the ankle), but not less than before parallel.
Exhale while rising, inhale while lowering.
The back is straight, the loin is ALWAYS arched.

A basic exercise for quadriceps, which loses to classic squats in efficiency. Less natural for our body, due to the fact that hip joint practically does not work in motion, and the knee, on the contrary, receives the most load.

Due to the specificity of the movement, good isolation for the quadriceps is achieved. This exercise great option"Finishing" after squats, to finally tire the quads. You can study the execution technique.

The position of the feet on the platform. The farther from each other, the more load goes into the gluteal muscles, the closer to each other, the more the quadriceps are loaded. The more the socks are spread apart, the stronger the load on the buttocks, the closer the socks are to each other, the more isolated the work of the quadriceps. The lower the feet are on the platform, the more the emphasis of the load is shifted towards the quadriceps, the higher the feet, the more emphasis is on the glutes.
Body position. Make sure that the lower back is always "glued" to the bench. Lower the platform as low as your lower back will allow (until it starts to come off).
Top point. It is IMPORTANT to keep a slight bend in knee joints at the top. Do not squeeze the platform all the way, so as not to transfer the weight of the platform to the joints, but to keep the tension in the muscles of the legs.
Heels. Push the platform only by pressing in the heels.

An isolated exercise for the quadriceps. It should be done reasonably for two purposes:

Before doing squats, after a general warm-up, you can do several sets of light extensions to warm up the knee joints and improve blood flow to the thigh muscles.
Finish off the muscles after basic exercises. Tired in the basic exercises, the quadriceps already need a much lower load, for their deep depletion.

The extension technique is not difficult. By turning the socks, you can achieve an emphasis on the load on the outer and inner parts of the quadriceps. In extensions, the moment of peak contraction works very well, when you linger at the top point for a second.

Drop sets are also used, when the weight is dropped and one more approach is performed without pauses, the weight is again lost and again without rest one more approach, and so on until failure is reached. Such techniques are relevant for more experienced athletes, while beginners should focus on the barbell squat.

Deadlift or straight leg deadlift

The most important exercise for the hamstrings, and also basic. A popular misunderstanding is that many people shift the deadlift technique to the straight-legged deadlift. And the difference here is significant: the deadlift loads the back, the deadlift loads the legs, and not all, but only the biceps.

It is IMPORTANT to learn how to turn off your back when performing deadlift, and turn on your hamstrings. More about the execution technique.

Features of the execution technique:

Starting position: the lower back is bent, the shoulders are laid back, the chest is a wheel. The bar is held on straight arms, the grip width is slightly wider than the shoulders, looking forward. The width of the feet is narrower than the shoulders, parallel to each other.
The beginning of the lowering: Keeping the bend in the lower back, as you inhale, begin to lower the barbell down, not by bending your knees, but by abducting your pelvis back. The bar should slide along the surface of the thighs with the arms fully extended. While lowering, your legs will naturally begin to bend at the knees - this is normal. Key moment- Feel how the whole load lies on the biceps of the hips, how they are stretched. The movement is slow and controlled.
Low point. Limiting stretch of the hamstrings. You feel them, not your back. It is not necessary to touch the floor with pancakes, everyone will have their own bottom point.
Ascent: Smoothly as you exhale, return along the same trajectory upward.

There is nothing better for hamstrings. The load on them in this exercise is colossal, it is only important to be able to isolate it (do not include the back, do not strain your arms, feel the stretch and contraction of the hamstrings). The minimum necessary and at the same time quite effective set of exercises for the thigh muscles are squats and deadlifts.

An isolated hamstring exercise. Will never replace deadlift. The technique is very simple. Peak contraction also works well. Many unconsciously shorten the amplitude at the lowest point, as a result, their hamstrings do not fully stretch - this is a mistake.

In general, the exercise is more suitable for experienced athletes, as a finishing stroke after basic movements, as well as for girls for an isolated study of the hamstrings in a multi-repetitive manner.

The best exercise for developing the calf muscles. Moreover, if your gym has a standing calf raiser (it can also be called a shin machine), then this will be the best option, because the amplitude of movement will be the largest. Read more about the execution technique.

The main problem with calf training is that they are not trained. And you need to train them in the same way as other muscles - with all the passion and seriousness. Because by nature it is strong muscles(used when walking), you should use such weights that it is hard for you.

As for the number of repetitions, there will be more of them here than in other exercises. IT IS IMPORTANT for us to reach failure or approach failure in the range of 15-30 seconds in order to achieve microtraumas muscle fibers... During this time, you will perform from 10 to 40 repetitions, depending on the pace of execution.

Key features of standing calf raises:

Maximum possible amplitude. Deep stretch at the bottom, high rise on the toes at the top with a peak contraction.
Do not pause at the bottom, because the muscles will rest (you will take the load off them). We reached the bottom point and immediately up.
Don't take long pauses between sets. 30-60 seconds maximum. Calves are wildly hardy muscles, your task is to surprise them with a load of high intensity (heavy working weight for you, the minimum possible pauses between sets).

Exercise accentuates the development of the soleus muscle. The developed soleus muscle pushes out the gastrocnemius, which ultimately makes the lower leg more massive and larger.

The exercise is performed in a simulator. There are no tricks here. Use the same techniques as for standing calf raises. You can put your hands on your calf muscles and feel them contract.

Why aren't leg muscles growing?

The load is too light. Too little weight in, and the emphasis on isolated exercise... It's not hard for you (you feel sorry for yourself). Leg workouts are either skipped or oversimplified.
The load is too heavy. Heavy loads overload the body. Not having time from the previous workout, the new one gives even more stress and drives you into "overtraining" even more (more details). Increasing the duration of rest between leg workouts, removing unnecessary exercises focusing on the most important thing, choosing the intensity of the load (working weight, number of approaches, rest time between sets) adequate to your capabilities - this should correct the situation.

Leg workout program

With an increase in fitness, the leg training program can and should change in the direction of increasing intensity. Let's take a look at several complexes on the basis of the principle "from simple to complex".

Just come to the hall:

Beginner with 3 months of continuous lessons:

2-3 sizes sets of 3-4 working for 5-6 reps
2-3 sizes sets of 3-4 working for 5-6 reps

Gym resident from 6 months of experience:

2-3 sizes sets of 3-4 working for 5-6 reps
2-3 sizes sets of 3-4 working for 5-6 reps

More experienced fighter with at least 1-1.5 years of training experience:

2-3 sizes sets of 3-4 working for 5-6 reps
Leg press 2-3 warm-up sets 3-4 working 8-12 reps
2-3 sizes sets of 3-4 working for 5-6 reps
1-2 sizes sets of 4 working 15-20 reps

Etc.

You are free to choose the exercises that are most convenient for you, depending on your level of training. The basic principle: with an increase in fitness, the body's resources for digesting the load increase (i.e., you can train more intensely). Basic exercises should remain in your leg workout program anyway.

Conclusion

Include only the most effective leg exercises in your training program. The recipe for happiness "how to pump up your legs" lies in a competent approach:

Perfect exercise technique.
Adequate load (the number of exercises per workout, approaches, reps, working weight - hard, but doable).
The importance of pre-warming and warming up the working joints and muscles.
The necessary rest time and abundance of food between workouts.

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Exercises for the muscles of the legs are characterized by various pressing, bending and extension movements, the purpose of which is a comprehensive qualitative study of this muscle group under different angles... The muscles of the legs are one of the business cards athletic physique, and at the same time the largest muscle group in the human body. Without its development, it is simply impossible to imagine a proportionally developed torso.

Legs are the largest muscle group in the human body. The set of exercises for the muscles of the legs described below is aimed at the development of muscles such as the lateral, medial, rectus, as well as the gluteus maximus, hamstrings, semimembranosus, semitendinosus, soleus and gastrocnemius muscles. And also a lot of auxiliary ones.

The main exercises for the development of leg muscles are all kinds of squats, presses, lunges, striding, abduction and adduction of the legs in the hip joint, flexion and extension of the legs, lifting on the socks, etc. Leg muscle training is the most difficult and exhausting, they are they are extremely important for the full and harmonious development of the whole body.

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 trapeze. 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 in 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 the body and prevent 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 their lowest point.
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 placed 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 poor hip flexibility, do not lower yourself too low, otherwise the risk of rounding your back will increase significantly.
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. Secure 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.
It is due to the fact that the load is distributed to the top of the quadriceps, in this exercise you can squat much 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 your thigh muscles, plus your 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, with a powerful movement push off with your heels off the floor 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 sharply under it and "take" the barbell on the 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 it 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 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 buttocks. 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. Keep your spine in a natural curve throughout the set and do not lift your back away 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, so you cannot 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 target the 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 socks 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 at 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.
As you move 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 holding 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 an emphasis on the leg extended forward, 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 foot 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 to strengthen the muscles of the legs and buttocks uses the inner thighs, as well as the quadriceps and buttocks. Forming exercise, lifts and highlights the buttocks. Recommended for advanced and more experienced users in the middle of leg workouts.

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, the hind leg is only used 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 for strengthening 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, on the "front" leg you need to sit down, 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 back lunge 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, knee-high. 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 keep 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 both cases, 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 deadlift will turn into a 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 the 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 involves 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 lowest 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.
Maximum contraction of the quadriceps muscles can be achieved only by fully unbending the legs at the top point 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 purposefully load the medial quadriceps muscle. Turning the socks inward, you purposefully load 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 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 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 top, 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.
In contrast to the lying leg curl, 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, involves the lower part of the 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 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, 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 lowest 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 maximally stretch the muscles of the back of the thigh 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 to lock in the 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, the kneecaps must be outside the bench. To do this, you need to move the thrust roller and lie down a little lower.
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 the calf muscles, pull the socks 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 simply try to tilt the body forward slightly.
This exercise uses only one joint. This allows you to maximally isolate the load on the lower hamstring.
Too much weight in the exercise is useless. 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 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 with the heels as lowered as possible and the calf muscles as stretched as possible.

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 your 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 lateral portion 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 maximize the stretch of the anterior tibia muscle, 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 forefoot 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.

Want to lose weight in your thighs, tighten your buttocks and get rid of cellulite without going to the gym or group training? Here's a super selection of effective home leg exercises to help you burn fat and forget about problem areas Oh ... To practice, you will need minimal equipment and some free time, while most exercises are suitable for any level of training.

10 rules for doing leg exercises at home

1. If you want to lose weight, then a set of leg exercises at home should include: cardio exercises to burn fat, dumbbell exercises to tone the body, weightless exercises for lean long muscles.

2. Do a set of leg exercises 2 times a week for 30-60 minutes ... For weight loss in your legs, be sure to combine cardio and muscle tone exercises. If you don't have excess weight and you just need to tighten your hips and buttocks, then you don't need to do cardio.

3. You will be able to lose weight in legs only if you are in a calorie deficit, when the body receives less food than it is able to spend on energy. Therefore, you cannot do without dietary restrictions if you want to achieve the desired results.

4. If you have a problem with joints and varicose veins, then avoid jumps, lunges and squats. If some exercises give you discomfort, then it is best to exclude them from the workout.

6. The exercises presented will help you tighten your legs, and don't pump them up ... To increase muscle mass, you need to train with a lot of weight, which is only possible in a gym. But if you have such a type of figure that from any exercise the muscles come to tone and increase in size, then it is better to focus on cardio exercises. The article only gives rough plan exercises, you can always adapt it to suit your capabilities.

7. While doing squats and lunges, make sure that the knees do not go beyond the socks, the back remains straight, the lower back does not bend or arch.

8. Before doing leg exercises, be sure to do a short 5-minute warm-up and post-workout stretches for the muscles.

9. Remember that the body is losing weight as a whole, and not in separate problem areas. But you can give your body an extra boost to burn fat in the area you want by doing interval cardio and then doing a series of exercises on the target area.

10. For harder leg exercises, use pulsating principle exercise. It is relevant both for lunges, squats, and for various swings and leg lifts:

Thanks to the youtube channels for the gifs for the article: mfit, nourishmovelove, Live Fit Girl, Jessica Valant Pilates, Linda Wooldridge, FitnessType, Puzzle Fit LLC, Christina Carlyle.

Cardio exercise for slimming legs

Cardio leg exercises can help you burn more calories, increase circulation to problem areas, and shed fat from your thighs. Set aside cardio for about 15-20 minutes of your total 45 minutes. The presented cardio exercises for the legs at home are arranged in ascending difficulty level.

Dumbbell Leg Exercises

Dumbbell leg exercises can help tone your muscles, tighten your glutes, and relieve laxity in your lower body. You will need dumbbells for training. (or water bottles), select the weight according to your capabilities. Beginners can use dumbbells 2-3 kg more experienced practitioners 4-6 kg... Do 15-20 reps for each leg exercise, or 10-15 reps for each leg.

7. Backward Lunge in Low Squat

10. Dumbbell Leg Raises

Standing leg exercises

These at-home leg exercises can help you lengthen your muscles and work on problem areas in your lower body. For classes, you do not need additional equipment, maximum - a chair or other available furniture. If you want to make these leg exercises more difficult, you can use dumbbells or leg weights. Do every exercise 15-20 reps, you can also practice the pulsating embodiment.

9. Toe squats (legs together)

13. Alternating rise on toes

15. Walking lunges forward

Exercises for feet on the floor

Exercises for feet on the floor are not only very effective in getting rid of problem areas, but also safe for those who have problems with joints and varicose veins. Such exercises are more gentle and suitable even for beginners. Repeat the exercises 15-25 times, you can use weights for the legs and the pulsating version of the exercises to increase the load.

11. Raising your legs on all fours

If you are especially concerned about breeches zone or interior hips , then check out these articles:

Ready-made leg exercise plan for beginners and advanced

We offer you several ready-made complexes home leg exercises that you can use for training or adapt to your needs. Training involves 4 rounds: cardio exercises, dumbbell leg exercises, weightless leg exercises, floor leg exercises.

Between laps and rounds 30-60 seconds rest. There is no rest between exercises. (cardio only) , but you can make stops on demand for 10-15 seconds.

Exercise plan for beginners: option 1

Round 1(3 circles): Wide Squat Jump, Plank Jump with Legs, Front Back Kick, Plyometric Side Lunge
Round 2(2 circles): Dumbbell Squat, Forward Lunge, Deadlift, Side Lunge
Round 3(2 circles): Toe Squats (Legs Together), Bulgarian Lunge, Side Leg Raises, Pulsating Plie Toe Squats
Round 4(1 circle): Kneeling to the side, Bringing the hip to the side, Shell, Raising the legs in the bridge, Circular motions on the back (we perform each exercise 10-15 repetitions).

Exercise plan for beginners: option 2

Round 1(3 circles): Side Jumps, Jump Squat, Plank Jump, Plyometric Side Lunge (we perform each exercise for 30 seconds, rest for 30 seconds between exercises).
Round 2(2 circles): Dumbbell Sumo Squat, Fixed Lunge, Dumbbell Leg Raises, Back Lunges (we perform each exercise 10-15 repetitions).
Round 3(2 circles): Single Leg Deadlift, Chair Rise, Leg Raise Forward Alternate Toe Rise(we perform each exercise 10-20 repetitions).
Round 4(1 circle): Side leg raises, Lateral leg raises on all fours, Bridge leg raises, Leg swing, Scissors(we perform each exercise 10-15 repetitions).

Advanced exercise plan: option 1

Round 1(3 circles): Jumping 180 degrees, Side jumping, Jump squat, Jumping lunges (we perform each exercise for 40 seconds, between exercises for 20 seconds rest)
Round 2(2 circles): Calf Squat, Forward Lunge, Deadlift, Low Squat Back Lunge
Round 3(2 circles): Diagonal lunges, Legs backward, Walking lunges forward, Squats with the leg raised
Round 4(1 circle): Inner Thigh Leg Raise, Supine Leg Abduction, Belly Leg Raise, Fours Leg Raise, Back Circular Movement

Advanced exercise plan: option 2

Round 1(3 circles): Bouncing Sumo Squat, Forward Backward Kick, Wide Squat Jump, Star Jump (we perform each exercise for 40 seconds, rest for 20 seconds between exercises).
Round 2(2 circles): Dumbbell Squat, Back Lunge, Dumbbell Sumo Squat, Dumbbell Leg Raises (we perform each exercise 15-20 repetitions).
Round 3(2 circles): Lunges in a circle, Garland, Rise on a chair + abduction of the leg to the side, Pulsating plie squats on toes (we perform each exercise 15-25 repetitions).
Round 4(1 circle): Side Plank Leg Raise, Leg Raise Parallel to Floor, Leg Swing, Scissors, Prone Leg Raise (we perform each exercise 20-25 repetitions).

5 videos with home exercises for legs

If you like to study ready-made video workouts, then we offer you several popular sets of leg exercises from the most popular trainers.

A couple of sets will tone the body and begin to knock energy out of the muscles.

To perform the exercise, spread your legs shoulder-width apart, and then put one forward, while bending at the knee joints.

You do not need to go down to the floor itself - your front leg should be as perpendicular to the floor as possible.

Return to starting position and lunge with the other leg. Your task is to do 3 sets of 20 reps.

Start your workout with classic lunges

Tip: Since we focus on training for men, it would be nice to use weights. The ideal option is dumbbells. To get started, use a weight of no more than 5 kg.

Side lunges and back lunges

The step should be as wide as possible. Everything else is done as in the previous exercise, with the only difference that you take a step left and right, and not forward and backward.

Do 20 reps and 3 sets. Weights are welcome.

Side lunges

Back lunges. Another variation of the exercise, only this time the load will be on completely different muscles, since we need to work out and tone up.

You need to take a wide step back and shift the center of gravity to back leg.

We keep our hands on the belt if weights are not used.

Bulgarian lunges

Diversify your workouts with Bulgarian lunges - the exercise pattern remains the same, but you put your back leg on a stool, sofa or bench.

Bulgarian lunges

Squats regular and on one leg

The next exercise is squats.

A classic of the genre that the vast majority of newbies do wrong.

Place your feet shoulder-width apart. Then start lowering and focus on this moment: the pelvis should not just be lowered, but taken back. In this case, the emphasis is solely on the heels.

Try to keep your back straight. Put your hands in front of you.

For men, the rep range should not fall below 30. The number of sets is 3-4, the latter can be done to failure.

So positive results workouts will come faster.

Correct squats

Be sure to add one-legged squats to your workout routine. If the exercise is not immediately given, use a support for the non-working leg.

Squats on one leg

Gluteal bridge

The next exercise is the gluteal bridge. We lie on our backs, spread our legs a little to the sides. arms outstretched at the sides.

We alternately lower and raise the buttocks. To make it harder for yourself, you can do an exercise with a raised leg, as shown in the photo.

Gluteal bridge

Deadlift

This exercise will help solve the problem of thin legs. We take dumbbells in our hands and, holding them in our hands below, we bend forward in the lower back.

We go down to the middle of the lower leg and return to the starting position, because our main task is to pump the hips, and not increase the load on the back.

Dumbbell Deadlift

Calf Raises

And walking on your toes. These simple tricks will help to pump the calf muscles, which, as a rule, are more difficult to train than others.

Stand on your toes and walk in this position around the apartment for at least seven minutes. Time can be extended indefinitely.

You can also stand on a stand so that your heels do not touch the floor, and first stand on your toes, then lower down.

Calf Raises

Mahi

This well-known exercise can be performed in any comfortable position: standing, lying in the knee-elbow position.

For complication, use resistance bands. We do 3-4 circles 20 times.

Swing your legs

And the final exercise of the complex, aimed at. Place yourself a rug, lie on your back and bend your knees.

Then lift one of them and straighten it so that the sock looks away from you. Fix the raised leg in this position.

Make sure that it remains level and that the angle between your leg and the floor does not exceed 30-40 degrees.

Then lift your lower back slightly off the floor.

In this exercise, it is not the number of repetitions that is very important, but their frequency. Work until it burns in gluteal muscles, then rest for one and a half minutes and 2 more sets.

Jumping rope also works great for building your leg muscles.

This is enough for the first day of training. You should not immediately plunge into a frantic training rhythm and force yourself to sweat every day.

Enough for you and three days a week, and in some cases even two. So, you have rested the day and are ready for new exercises.

Here's what you need to do:

Pick up your weights
Rise on your toes on one leg first.
Changed leg
Doing 20 reps and 3 sets

This exercise is popularly called a spring.

At first glance, the above exercises may seem simple.

You might even think that this will not be enough for you. But no - high-quality muscle work and the longed-for burning sensation are fully provided for you.

Alternate the complexes as you like, but never dwell on the same exercises, otherwise effective growth you can't get it.

Start running: this will help train both your legs and heart

Tip: there should always be a warm-up. Neglect her, and injury is assured. As Schwarzenegger said: "It is better to warm up without training than training without warm up." And you can definitely trust his authority in this matter!

A few words about diet and combination of sports, where legs are actively involved

Finally, I would like to say a little about. It doesn't matter where you exercise, at home or in the gym - all sports involve the use of quality fuel.

For humans, the source of energy is food. And if you are focused on the result, then you still have to familiarize yourself with it.

So, the diet should be balanced. You need rich sources of protein and carbohydrates.

To pump the legs of both of them, you will need a fair amount, because calories will be burned very quickly.

Review your diet

During your workouts, your best friends should be (especially buckwheat), mushrooms, nuts, as well as legumes.

Plus some types of dairy products.

Alternate meals and try to adjust your schedule so that each meal is at the same time.

Well, switch to fractional meals: it is better to eat 5 times a day in small portions than to push a mountain of food into yourself in the morning, at lunch and for dinner.

Better not only for general health but also for athletic performance.

Advice: if possible, buy a calcium-rich vitamin complex at the pharmacy. Pumping your legs puts a lot of stress on your joints and bones. If you are not sure of the strengths of your body, it is better to once again protect yourself and insure yourself.