A decent leg workout might be difficult to come up with, especially if you want to maximise muscular growth. After all, your legs include some of the largest muscles in your body, and they’re capable of far more than they’re given credit for. We’ve put up one of the greatest all-around muscle-building leg exercises available to ensure you’re getting the most out of your own. No matter what weight you use, it’s short, sweet, and highly effective. It will target every muscle group in your legs, allowing you to make the necessary development and achieve your desired goals without wasting time.
However, you’re probably thinking that six movements isn’t enough. It makes logical, given the large number of muscles in your legs. However, the beauty of workouts like these is that if you train wisely and with compound movements like this, you may still achieve your goals. You’ll reap the advantages of all your hard work if you give it your all and stick to your promise to do it once or twice a week. There are also variants on each exercise that you may utilise to personalise the programme. If you’re satisfied with this option, though, it’s more than enough.
Starting with the most important exercise, squats, this programme incorporates compound movements as well as some isolation exercises to ensure you get the most out of your workout.
Because of how many various muscles it works at once and how they all need to function together, the squat is one of the finest workouts for your lower body. It also improves your functional strength because it is a movement that you will employ in everyday life, so making it a strong feature of your training is a smart idea. For the greatest outcomes, make sure you know how to do it correctly as well.
If you’re searching for a leg workout, you can almost always count on seeing a deadlift in some form. The benefit of workouts like these is that you can customise them to fit your specific needs. You may do Romanian deadlifts, deficit deadlifts, and sumo deadlifts, among other exercises. It’s all up to you, but don’t be afraid of the tried-and-true classic. Deadlifts are one of the most efficient compound exercises for hitting your posterior chain, and if you master them, you’ll have one of the greatest compound workouts accessible to you.
The actual strength of deadlifts isn’t simply in their outstanding mass-building and strength-building results. Deadlifts are one of the best examples of functional strength that training has to offer. You’ll get the benefits of them both in and out of the gym, since they make daily living simpler while providing a significant gain in strength.
Glute Bridges 4×10
As we progress through our muscle-building leg routine, we must remember to incorporate the glutes, even if they aren’t being worked separately. Your glutes are the biggest muscle in your body, and you should treat them as such. They’re massive, and if you get them in condition, they’re capable of incredible strength feats.
Glute bridges with a barbell are one of the greatest glute workouts available, if not the greatest. It’s a pretty safe and easy activity, and if you work hard enough, your glutes will reap the benefits in no time. Focus on the mind-muscle connection here, and put all of your effort on pushing with your glutes. Maintain a steady and controlled pace.
Box Jump 4×10
To take things even further, we include plyometric movements in our leg routine to maximise results. Box leaps are an excellent illustration of this as a very effective movement. They employ much of the same mechanics as a squat, but with the added benefit of an explosive burst for a whole new level of strength.
Plyometrics in general are fantastic for boosting strength, and box jumps are an excellent example for a leg exercise. Jumping causes an intense, fast muscular contraction that uses a variety of muscle fibres to increase your strength and muscular mass. You can push things even further if you do it again with the extra bounce of leaping up and down. Choose a box that is a realistic size while yet challenging yourself, and keep up the hard effort, and you will succeed. Fast.
Side lunges 4×10
Lunges are also an important component of any effective muscle-building leg workout, and we won’t overlook them here. This time, though, you’ll need to switch it up a bit and do a side lunge instead. This makes the game a little different since instead of simply vertical or forward motions, you can now add a whole new range of motion by sliding sideways.
It will strengthen your adductors and abductor muscles, as well as keep your entire leg in good form. You’re fine to go if you use the weight equipment of your choice and maintain appropriate form. Make sure you don’t overextend yourself and that everything is flowing.
Calf Raises 4×10
Finally, the calf muscles must be included to complete the leg workout. They are sometimes overlooked because to the few workouts available for them, but if you want to avoid any weak areas and ensure that you can give every activity your all without one muscle group failing you, you must train all of your muscles equally.
Calf raises are a basic exercise in which you just rise onto the balls of your feet, hold, then lower yourself for a set. You may add extra weight as necessary, and you can even sit if it helps. Simply put in the effort, and you will see results.
To make excellent solid growth and get the most out of the training, you should perform it once or twice a week, but it accomplishes all it needs to accomplish. Changing things up where you need to best fit you is always a wise choice.
If you don’t go too far from this, you’ll notice a significant increase in leg strength. If you’re having trouble finding the time to exercise as frequently as you should, try our 7 bodyweight lower body exercises that you can perform at home.