Embedded Files
Legs are by far the biggest muscle group in the body. There are lots of different muscles so lets break it down
Quads-on the front of the leg. Responsible for knee extension and hip flexion.
Glutes-Also known as your ass. Responsible for hip extension
Hamstrings-On the back of your leg. Responsible for Knee flexion and hip extension
Adductors-also known as the inner thigh muscles. Responsible for adduction and hip extension
Calves-On the lower portion of the leg. responsible for plantarflexion of the foot
Best Exercises
Leg exercises fall into 2 main movement patterns
The Squat-Simultaneous knee flexion and hip flexion. primarily works quads, glutes and adductors
The Hinge-hip flexion whilst fixed at the knee joint. Primarily works the hamstrings and glutes
Best Squat exercises
1)Barbell Back Squat
2)Leg press
3)Machine squat
4)Split squat
Barbell Back squat
Probably the best leg exercise that has stood the test of time. provides a massive amount of mechanical tension on the quads and glutes. Getting strong at these will almost guarantee big legs
Ideal rep range 5-12
Leg press
The leg press has the same benefits of the back squat but with added stability of a seat, so it requires less technique and easier for beginners. It also allows you to push closer to failure without the fear of failing a rep and getting stuck as the machine has safety pins that will catch the weight. The only con is it keeps you in a fixed plane of motion compared to a squat where your body can move more freely in space.
Ideal rep range 10-20
Machine squat
Similar to the leg press in that it mimics a squat pattern and has the added stability of a back support. This allows you to use less stabiliser muscles and focus more on the legs. there are many machine squat variations but my favourite is a hack squat shown here.
Ideal rep range 8-12
Split squat
A single leg variation of the squat where you have one foot on a support behind you (usually a bench). You can use a barbells, dumbbells or a smith machine Changing your front foot placement allows you to bias more quads or glutes.
-the front foot closer to the bench biases more quads.
-the front foot further away from the bench biases more glutes
Ideal rep range 8-12
Best Hinge exercises
1)Romanian Deadlift (RDL)
2)Regular deadlift
3)Back extension
Romanian Deadlift (RDL)
The best hamstring exercise by far and a great glute exercise too. You can use a barbell or dumbbells. Start by holding the bar whilst standing up straight and sit your bum back as far as it will go, whilst keeping your shins perpendicular to the ground.
This can take a bit of practice but it is worth it for those hamstring gains. This exercise will also involve your lower back and a bit of fatigue and soreness in the lower back is normal after this exercise. To minimise this start very light on this exercise and work up in weight slowly to give your back some time to adapt to the new stress.
Ideal rep range 6-12
Regular Deadlift
My personal favourite exercise
-Similar to the RDL but you lift the bar from the floor. This exercise is superior if your main goal is strength but in terms of muscle building the RDL is a bit better and easier to recover from.
Ideal rep range 5-10
Back extension
A very easy to perform exercise making it ideal for beginners to use whilst working on technique for deadlifts. It is a great exercise to learn how to properly hinge at the hips to engage the hamstrings and glutes. Set the pad of the machine up so It is at the top of the thigh. You can add weight by holding a plate to your chest or holding a barbell or dumbbell
Ideal rep range 10-20
Isolation exercises
Hip thrust
Leg extension
Leg curl
Hip thrust
Technically not a true isolation exercise, But it pretty much only works the glutes and is extremely effective for glute development. Perform with a barbell and a hip thrust pad to cushion the bar. Don't go too heavy on these they are more effective in a higher rep range with good control.
Ideal rep range 10-15
leg extension
Most gyms will have this machine and it is a great exercise for the quads. Very beginner friendly and easier to recover from than squats and other compound movements
Ideal rep range 10-20
leg curl
The opposite movement to a leg extension. A great exercise to directly target the hamstrings and trains the muscle in its shortened position compared to hinge movements that train the muscle in its lengthened position
Ideal rep range 10-20
Calves
Calves are an easy body part to train as they only really have one function which is to plantarflex the foot.
Exercises
1) Standing calf raise
3)leg press calf raise
Standing calf raise
use a barbell or machine have the toes elevated on a platform to allow full extension of the calf at the bottom of the movement. Simply push up onto your toes whilst under load and control the way down.
Leg press calf raise
set up on a leg press with your only your toes on the foot pad with your heels hanging off the edge. without pending at the knees push up on the foot pad with your toes and control the weight down to the fully stretched position
Ideal rep range for all 3 variations 10-20
Click the button below to move on to programming
Page updated
Report abuse