Top 8 Best Leg Workout For Muscle Building
Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.
1. Squat
How To Do It :-
Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.
2. Front Squat
How To Do It :-
Set the pegs in a power rack just at or below mid-chest, and place the safety bars at a level between your hips and knees. Step up to the bar, crossing your arms to build a shelf to cradle it at your front delts and upper chest. Keep your chest up, lower back and abs tight, and eyes forward as you step back into a shoulder-width stance. Bend your knees and hips as if sitting in a chair until your thighs are at least parallel to the floor, then reverse direction by driving through your heels and pressing your hips forward to return to standing. “Keep your neck and back straight and elbows lifted high throughout the lift,” Kirchofner instructs. “Inhale to support the trunk and abdomen at the start of your descent, and keep your core and abdomen engaged to help minimize stress on your lower lumbar area.”
3. Leg Press
Load the machine, set the back support to an appropriate angle for your body—if you aren’t sure what adjustments to make, don’t hesitate to ask a gym employee.
Position yourself in the machine with your feet between hip- and shoulder-width apart and your back flat against the pad. Push the platform just enough to release the supports, and set your body so your hips, knees, and ankles are all bent about 90 degrees in the starting position.
Push against the platform until your legs are straight, slowly return to the starting position, and repeat, keeping your lower back in its natural arch throughout the movement.
4. Walking Lunge
How To Do It :-
Holding dumbbells in each hand, step forward with one foot. Bend both knees to lower your torso toward the floor, making sure your front knee doesn’t pass your toes at the bottommost position. Stop just short of your rear knee touching the floor, then drive through the heel of your front foot while bringing your rear leg forward until you return to a standing position. Then step with the opposite leg into a lunge, repeating the pattern. Continue alternating down the floor. “The cues I utilize when teaching this movement are to always have your core engaged, with a neutral spine or slight lordosis (extension),” Flores says. “Most important, do not let the front knee turn in or out excessively.”
5. Leg Extensions
How To Do It :-
Sit on the machine, with both legs positioned under the pad. To maintain
stability and positioning throughout the movement, ensure that you are
holding onto the bars on the side and that your feet are pointing
forwards.
As you exhale your breath, extend your legs using only your quadriceps
until they are fully extended. Throughout this part of the movement, the
only muscle that should be under stress and tension is the quadriceps;
keep the rest of the body as still as possible.
Once the quadriceps have been fully extended, hold for one second and squeeze the working muscle.
As you inhale your breath, lower the weight back to the starting position in a controlled movement.
Once the legs are back in the starting position once again, repeat for the amount of repetitions required.
6. Lying Leg Curls
How To Do It :-
The first step is to set up the machine. You might want to do a few reps to assure the machine is set up to match your height. Do this by lying face down on the machine with the pad on the back of your legs a few inches below your calf.
You can lay with your torso flat to the bench, however I find that if
you place your hands on the bench and push your chest of the bench it
targets your hamstrings better (this is personal preference).
Start with your legs at full stretch and position your toes straight, this is your starting position.
Exhale and curl your legs up as far as possible without lifting your
upper legs from the bench. Once at the top squeeze for a second then
inhale slowly returning to the start position.
7. Standing Calf Raises
How To Do It :-
Start off standing up straight with your toes on the footpads of the machine and adjust your shoulder so that they are rested underneath the upper pads.
Slowly raise up on the balls of your feet so that your heels are lifted off of the pad and hold this position for a count.
Return back to the starting position and repeat for as many reps and sets as desired.
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