Exercises for legs muscles are an inseparable part of mass and sculpture training. For some people they do not pose any problems, others find it hard to mobilize to them. Training for leg muscles has this advantage that you can perform it at home, practically without any equipment, well, maybe with the exception of weights (although they do not have to be dumbbells or barbell, but for example a heavy backpack). If you establish an optimal exercise plan for yourself and you will be systematically effective, you will quickly begin to observe very positive results. Here are effective exercises for leg muscles at home, which are worth adding to your training plan.
Table of contents
- 1 Leg muscle exercises for men, or how to become the owner of nicely muscled lower limbs?
- 2 Squats with load
- 3 Squat plus jump
- 4 Sumo squats.
- 5 Trips with a weight
- 6 Toe push-ups while standing (with load)
- 7 Toe climbs while sitting
- 8 Jumps up, bringing your knees to your chest.
- 9 Hopping up onto a raised platform
Leg muscle exercises for men, or how to become the owner of nicely muscled lower limbs?
Most gym-goers focus on building muscles of the upper body, this is normal. However, it is worth devoting at least one workout to the muscles of the lower limbs, which should also be properly “pumped” and emphasized if we want a really cool figure. You can train your leg muscles on the machines in the gym. However, equally good are exercises for leg muscles without equipment – in the privacy of your home, using a simple barbell or two dumbbells (or other load), a solid chair and a piece of free floor.
Below are the leg exercises I practice. You can choose the ones that suit you best and create your own set (but remember that it should include exercises for all parts of leg muscles). Leg training should be performed once or twice a week. It is best to carry out from 3 to 5 series of exercises for 12-20 repetitions.
Squats with load
Exercises for leg muscles shape their musculature and make them more efficient, strong, jumping and durable. Squats are the most universal and popular exercise for legs. They occur in almost every training plan in a variety of variants. Although already classic squats can be very effective in shaping leg muscles, for adepts of strength training (for better results) I recommend squats with load.
Grab a barbell and place it on your back, or take two dumbbells in your hands (optionally you can use weighted backpack or travel bag, which will be held around the neck). Stand with a small stride, bend your legs at the knees until your thighs are parallel to the ground, then return to the starting position.
Squat plus jump
Take dumbbells in your hands. Keep your arms lowered at the sides of your body. Stand with your feet slightly apart. Perform a squat (until your thighs are parallel to the floor), then jump up. Immediately after jumping down again to the squat. This exercise, of course, can also be performed in the variant without weights.
Sumo squats.
Stand with a large stride. Hold a dumbbell with both hands in front of you. Perform a deep squat so that the weight touches the floor. Push your hips back and try to keep your back straight and your chest puffed out.
Trips with a weight
Trips are, similarly to squats, very popular and have a lot of varieties, an exercise for legs muscles. During my workouts I most often use tricks with dumbbells in my hands. More rarely I do tricks with a barbell (held on the neck). Stand with your legs apart, about shoulder width apart. Keep your hands freely lowered at the sides of your body. Now step forward and bend one leg at the knee so that the thigh is parallel to the floor. Return to the starting position.
Toe push-ups while standing (with load)
Toe raises are an excellent exercise for developing the calf muscles. Grasp dumbbells. Keep your back straight and lower your arms freely along your body. Climb up on your toes. Hold for about 2 seconds and return to the starting position.
Toe climbs while sitting
Another good exercise for calves. Sit on a chair, place your feet on a small height (about 1/3 of the length of the foot should be on it). Place a barbell on your knees. Perform toe climbs, hold for about 2 seconds, lower your heels to the floor.
Jumps up, bringing your knees to your chest.
Stand slightly apart. Jump up and try to bring your knees to your chest.
Hopping up onto a raised platform
For this exercise, you will need a heavy, solid piece of furniture, such as a chair, stool, box or bench. Stand in front of the lift and jump onto it vigorously with both feet, after which you should jump down. A lighter variant of this exercise is climbing up on the platform. I also sometimes perform climbing up with dumbbells or a barbell for variety.
Also jumping on a skipping rope works well for shaping leg muscles, which I highly recommend 🙂
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