15 best exercises for legs
Sport And Fitness Educational Program / / December 19, 2019
How to build leg
If you shake your whole body in one workout, include one exercise for each muscle group. If you prefer splits, choose one or two options for each group and add the training program on the day of the feet.
Polyarticular exercises in which the leg is bent and the hip and knee joints (squats, deadlifts, lunges) to perform better at the beginning of the workout. So you can go all out and take more weight than if pre-weary muscles and the nervous system easier loading. Odnosustavnye exercise is performed at the end of the workout.
For maximum muscle growth do 3-5 sets of 8-12 reps. Pick up the weight so that the last movement in each set were given with great difficulty. The latter approach can make the muscles to failure.
exercise execution with operating weight must be preceded by a few warm-up approaches with a light pole. For example, before squatting over the bar 80 kg can do three sets of 20 kg increments: 5 time stamped 20 kg, 5 times with the rod 40 kg, 3 times - from 60 kg.
To avoid stagnation in training periodically alternate exercises and change of foot and position the stop where it is possible.
We consistently show you how to bleed the front, back and inner thigh.
What exercises to perform to the front of the thigh
Here are the quadriceps - the large muscles of the four heads. Quadriceps extends the tibia, and its central head - rectus femoris - also flexes the hip.
1. Squats on the back
Exercise activates muscles of the legs and body, good load on the front of the thigh.
Take the bar from the racks, blade pinch, flatten the chest, straighten your back. Stand with feet shoulder-width apart, toes slightly expand outward. Take the pelvis back and squat down until thighs parallel with the floor. The process does not tear off the heel from the floor, and do not lie down on his stomach on his knees.
At the outlet of the squat do not reduce their knees. Look straight ahead, concentrate on the muscles.
2. Squats on his chest
efficient pumpsA biomechanical comparison of back and front squats in healthy trained individuals the front of the thighs, especially the innerKinematic and EMG activities during front and back squat variations in maximum loads part (medial). these squats safer for the knees and waist than the version with a weight on his back.
Remove the bar from the racks, display the elbows forward, arch your back. Stand with feet shoulder-width apart, toes slightly expand outward. Sit to hip parallel with the floor or slightly below and rise back.
3. lunges
good loadHAMSTRINGS, QUADRICEPS, AND GLUTEAL MUSCLE ACTIVATION DURING RESISTANCE TRAINING EXERCISES, Muscle activity during leg strengthening exercise using free weights and elastic resistance: Effects of ballistic vs controlled contractions the entire front surface of the thigh.
If you find it difficult to keep his balance in this exercise, try lunges back: they are lighter, but lessComparative Analysis of Lunge Techniques: Forward, Reverse, Walking Lunge effective.
You can do lunges with different weights: with a barbell on your shoulders, with dumbbells in hand, with rubber-expanders. For a start is better to try dumbbellsThus it will be easier to keep your balance.
Stand up straight, grab a weighting elements, straighten shoulders, straighten your back. Lunged forward, do not touch the floor behind the kneeling legs: let it stay in the space of 5-10 cm between them. Straighten and repeat with the other leg.
Some people make attacks on the sinking of the hall. If your goal - to burn more calories and strengthen the muscles of the bark, they can be useful. But they are worseComparative Analysis of Lunge Techniques: Forward, Reverse, Walking Lunge pumped hips than lunges forward on the ground.
4. Leg press in the simulator
Same as squats, but with minimal impact on the muscles of the cortex and spinal erectors. Due to this, you can take more weight without risking a rip back, and better load hips. Furthermore, the front leg press circulates thigh as effectivelyQuadriceps EMG / force relationship in knee extension and leg pressAs leg extension in the simulator, but not so much load on the knees.
Sit on a chair simulator, press your lower back to the back and do not release until the end of the exercise. Put your feet on the bottom of the platform: this position the maximum loadsAnalysis of Muscle Activation During Different Leg Press Exercises at Submaximum Effort Levels the front of the thigh. High of foot provides more load on buttocks.
Under the weight of the platform legs bend to a right angle at the knees and then squeeze it back. The extreme point is not completely straighten your knees, leave them slightly bent.
What exercises to perform for the back of the thigh
Here are the hamstrings, semimembranous and semitendinosus muscles. They straightened the thigh and lower leg is bent.
1. Deadlift
pumpsHAMSTRINGS, QUADRICEPS, AND GLUTEAL MUSCLE ACTIVATION DURING RESISTANCE TRAINING EXERCISES, Muscle activation during lower body resistance training the entire rear surface of the body: spinal erectors, buttocks, back of the thigh and calf.
Go to the bar and stand so that the neck was placed on lacing shoes. Stand with feet shoulder-width apart, toes slightly expand outward. Take the bowl back, bend with your back straight and hold the neck so that the palms are at shoulder width.
Keeping your back straight, bend the body and straighten the pole in his hands. Keep the neck very close to the shins, then the bar will go on an ideal trajectory. After straightening the lower shell onto the floor and repeat the exercise.
The rear part of the thigh is approximately the same in any way pumped deadlifting. Revamped version, you can increase the burden on other muscles:
- Deadlift on straight legs better designsElectromyographic Activity of Lower Body Muscles during the Deadlift and Stiff-Legged Deadlift calf muscles.
- Sumo Deadlift better shipAn electromyographic analysis of sumo and conventional style deadlifts the front part of the thigh: lateral and medial head and the front of the shin.
2. Ups the body on GHD
good loadMuscle activation during various hamstring exercises, Kettlebell swing targets semitendinosus and supine leg curl targets biceps femoris: An EMG study with rehabilitation implications hamstring and glutes and spinal erectors.
Insert foot under the rollers trainer, Pull the body parallel to the floor, hands behind your head clean. Lower body, keeping your back straight, and then go to the parallel with the floor or slightly higher.
To complicate the exercise, add free weights. If you want to increase in weight up to 5 kg, grab a pancake and keep it next to your head, if more - bodibar put on the shoulders, neck or post.
3. Good morning
good loadMuscle activation during various hamstring exercisesand stretches the back of the thigh, pumps erectors.
Stand with feet shoulder-width apart, toes forward direct. Place the bar on the shoulders, straighten and slightly arch your back. Slightly bend your knees, pull the pelvis back and tilt your body forward parallel to the floor. Straighten and repeat.
It is important to take the pelvis back and keep your back straight. If you are missing stretchingTo perform this exercise properly, replace it with another.
4. Bulgarian split squat
Split squat pumps hamstring betterComparison of lower extremity EMG between the two-leg squat and modified single-leg squat in female athletes, Hip-Muscle Activation During the Lunge, Single-Leg Squat, and Step-Up-and-Over Exercises, Muscle Activity in Single- vs. Double-Leg SquatsThan regular squats, lunges and zashagivaniya.
Stand with your back to the step from a small elevation, eg shops. Throw the dais one sock and sit down to the thigh parallel to the floor. Straighten and repeat.
First try a split-squat without weighting. If you get to keep a balance, you can take a dumbbell or squat with a barbell on your shoulders.
5. Leaned forward on his knees
perfectly loadsMuscle activation during lower body resistance training, Kettlebell swing targets semitendinosus and supine leg curl targets biceps femoris: An EMG study with rehabilitation implications the back part of the thigh. If possible, perform with a partner - if not, try to shove his feet under the simulator or rack. Just do not forget podstelit mat under your knees.
Secure the legs, pull out the body and hips in line. As much as possible lean forward. But as much as it turns to maintain a direct position of the body and do not bend at the hips. Climb back and repeat.
What exercises to perform for the inner thigh
There is a thin, long, short, and adductor magnus muscle, and muscle comb. they all lead hip and participate in its flexion.
1. bringing feet
An exerciseEMG evaluation of hip adduction exercises for soccer players: implications for exercise selection in prevention and treatment of groin injuries You can be performed using a crossover or rubber tape-expander, the engagement of the rack.
Slide mount crossover to the right ankle and stand up in step from the lower right side block thereto. Low lift leg to the side. Overcoming the resistance of the crossover, bring your right foot to the left, pull back and repeat. When finished approach, follow with the other leg. Now mount will be on the left leg, and you will stand sideways to the left block.
If you are performing with expanders, hook the belt behind the bar at the level of the lower leg and a free throw with a loop at the ankle. The rest of the movement is the same as that in the crossover.
2. Copenhagen bring
This exerciseEMG evaluation of hip adduction exercises for soccer players: implications for exercise selection in prevention and treatment of groin injuries It can be carried out with a partner, on its hinges, the neck or the bench. Stand in side lath on his elbow, place the ankle on the upper leg elevation or tuck into a loop. Or ask a partner to hold your hip and ankle.
Bring the lower leg to the upper and lower back. If you are doing on the fretboard, in loops or with a partner, can be a direct result, if on a bench or box - bent at the knee.
4. Information on the simulator
Simple and effectiveEMG evaluation of hip adduction exercises for soccer players: implications for exercise selection in prevention and treatment of groin injuries option to practice in the gym. Sit on a fitness machine, press your lower back to the chair, grasp the handles. To reduce leg and back breed.
What exercises for the leg muscles to perform
Define the shape of the lower leg gastrocnemius and soleus muscles. to loadIsolated Gastrocnemius Tightness calf muscle, you need to straighten the foot with straight knees, but the soleus is best activated when the knees are bent at a right angle.
In addition, speed is important: the calf is better respond to rapid movements, soleus - to slow.
1. Ups on the sock on one foot
Exercise greatElectromyographic Analysis of the Triceps Surae Muscle Complex During Achilles Tendon Rehabilitation Program Exercises loading the calf muscles.
Stand up socks on the pancake, lift one leg. Get up on the toe and falls back. Gradually increase the range, lowering the heel slightly lower. If you are good to keep a balance, you can pick up a dumbbell.
2. Ups on your toes while standing
An exerciseElectromyographic Analysis of the Triceps Surae Muscle Complex During Achilles Tendon Rehabilitation Program Exercises on the calf muscle. You can do it in a special simulator or a barbell on your shoulders. Quickly climb up on your toes and go down again.
3. Ups on your toes while sitting
This option is goodIsolated Gastrocnemius Tightness load the soleus muscle, so follow ups slowly. You can do exercise in the simulator or with a barbell on your knees.
If you choose the option with the bar, beneath the pancake socks to increase range of motion and stretch at the lowest point muscles. Also put on the neck pillow, otherwise it will dig into the legs.
see also🧐
- How to build press home: 13 effective exercises
- How to build a hand with its own weight
- How to build muscle: an ideal training program in the gym
- 10 best exercises for shoulders for home and gym