6 Best Leg Exercises & Workout of All Time

Strong legs are the base for developing strength, power, and do well at fitness, and sports. It is extremely important to train your legs right so that you can enjoy a stronger lower body. To develop strong legs, one needs arduous training, perseverance, and the right exercises targeting the leg muscles. In this article, we have listed some of the best exercise for legs that help in developing stronger legs and strengthen your lower body. These exercises will help in developing hamstrings, quadriceps, and glutes.

Firstly, let’s Start with Understanding Your Leg Muscles.

Leg Muscles

Your legs are made up of various muscles that help your legs with bending, extending, rotating, flexing, and adducting. A good leg workout routine focuses on 4 key muscle groups- hamstrings, calves, quadriceps, and glutes.

• Quadriceps: Quads are at the front of the thighs. They are a group of four muscles and are regarded as the strongest muscles in the human body.
• Glutes: Glute muscles are responsible for making the movement in your hips and legs easy. These muscles get engaged when you perform leg workouts.
• Calves: Calves help expedite the movement in your calf muscles, toes, foot, and ankle. These are placed at the back of your lower leg between your ankle and knee.
• Hamstrings: Situated at the back of the thigh, the hamstring comprises three muscles. These control both knee and hip movement.

Best Exercises For Legs

Here are some of the best leg exercises for mass and you can follow these to develop stronger leg muscles.

Squats

No leg workout is complete without these. If you want to develop strength, gain mass, or excel at endurance training, squats are a must. You can perform this exercise with quite a few variations such as overhead, front, low & high bar, etc. Squats are the best leg exercises at home. This targets all your leg muscles and can be used as an accessory movement on the days you train your legs. You can also perform these leg exercises without weight to warm yourself up. This is one of the best leg exercises without equipment.

Romanian Deadlift

Regular deadlifts and even sumo deadlifts are great for building glutes and hamstring but are often limited by the lower back strength. Stiff-leg deadlifts or Romanian deadlifts are great ways to isolate hamstrings and glutes to a greater degree and take off the strain on your lower back. If you want to build mass, you can perform these with tempos and even higher volume training.

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Lunges

Lunges are unilateral leg exercises for men. They are the best muscle-building exercises. Lunges help in enhancing muscle activation and hypertrophy. This makes lunges a great movement to include after core bilateral strength exercise. This is one of the best leg exercises without a gym.

Barbell Hip Thrust

This is one of the best leg exercises that hits the posterior chain. It focuses on your glutes and hamstrings, helping you develop a firm butt. It is a compound movement that enables you to load up on the weight. You need to perform it as a reverse drop-set, upscaling the weight as you proceed. When practiced with a lower weight, this can turn out to be one of the best leg exercises for beginners and will also help in getting the right form and movement.

Bulgarian Split Squats

This is one of the best leg exercises for women at home that can be performed with a pair of dumbbells. Though is named after squats, it mimics a lunge motion. This leg exercise helps in toning the legs and also getting a cardio burn. To start off with it, you can go without a pair of dumbbells and once you have your form right, you can pick up a dumbbell in each hand to step-up the level.

Lying Hamstring Curl

This exercise can be done with the help of a machine, cables, sliders, or even resistance bands. It helps in isolating your hamstrings. You can perform this leg exercise in higher volumes to boost muscle hypertrophy and blood flow to your tissues. You can also add this exercise to end a great squat or deadlift session.

Conclusion

Supplements such as whey protein help you recover after a tiring and intensive leg day and a great pre-workout supplement can help prepare you for heavy-duty leg workouts. MuscleBlaze offers a wide range of supplements such as mass gainers, BCAAs, protein supplements, etc. that you can try to enhance your workout performance