Top 5 Exercises For Building Legs

There Are Loads Ways You Can Train Legs, They're The Biggest Muscles In Your Body And You Will Need To Do A Variety Of Exercises To Hit All The Various Muscles Groups.

You Have The Quads, Hamstrings, Glutes, And Calves. All The Big And Powerful Muscles That Can Lift A Lot Of Weight And Generate A Lot Of Power.

Muscular Legs



Acroos The Board, Multijoints Leg Exercises Top My List. In Addition To Recruiting More Muscle Mass Into The Movement, Multijoint Exercises Generate Greater Release Of The Muscle-Building Hormones Testosterone And Growth Hormones In Your Body. The Amount Of Muscle Called Into Play Is Critical On Leg Days Because There Are So Many Large Muscles Groups Involved Such As Glutes The Group Of 3 Muscles, Quads The Group Of 4 Muscles, Hamstrings The Group Of 3 Muscles And Calves Two Muscle Group. The Lower Body Muscles Are The Foundation Of A Strong And Athletic Body.

Muscular Legs

Below Are Top 5 Exercises For Building Legs

   Exercise - 1

  Barbell Squats ( High And Low Bar)

Squats Are King Because They're Simply The Most Challenging Leg Movement You Can Do, Especially When Loaded Correctly. They Work All The Lower Body Structure And Even Shown To Spike Some Muscle Building Hormone Release.

We've Grouped The High Bar Squat And Low Bar Squat Here, Although They're A Bit Different In Performing. Generally Bodybuilders Use The High Bar Squat, In Which The Bar Rests At Top Of Your Traps, Which Hits All The Leg Muscles Fairly Evenly. Powerlifters Prefer The Lower Version, In Which The Bar Instead Sits Further Down Atop The Rear Delts, Since This Variation Slightly Shifts The Body's Center Of Gravity Such That The Glutes Take Up More Of The Workload, Which Immediately Allows The Lifter To Use More Weight.

With The High Bar Squat The Torso Stays More Vertical And Increases The Knee Movement Away From The Center Of Gravity. This Places A Greater Load On The Quads. The Low Bar Squat Has A  Greater Torso Lean And Increases The Hip Movement Away From The Center Of Gravity, Thus Placing A Greater Stress On The Glutes.

In All Variation Of Squats The Depth Is Determined By Your Ability To Maintain A Neutral Spine, As Well As Tightness In Your Hip Flexors And Thightness In Your Calves. If You Round Your Back Before Reaching 90 Degree In Your Hips, Stop At That Point And Reverse Direction. Rounding Your Lower Back Can Injury At Your Discs, If You're Using A Heavy Weight.

You're Not Restricted To One Type Or The Other Type Of Exercises, Feel Free To Use Either Movement In Your Workout But Don't Include Both At Same Day And Performing In Correct Form And Posture Is Must.

Barbell Squats

      Exercise - 2

     Barbell Lunges

The Barbell Lunge Exercise Is A Classic Leg And Lower Body Exercise That Helps Strengthen Leg Muscles And Build Overall Strength.

Start Off By Placing A Weighted Barbell Across Your Upper Back, Using A Slightly Wider Shoulder-Width Grip, Keeping Your Feet About 6 - 8 Inches Apart And Toes Facing Forward. Once In Position, Take A Step Forward, Making Sure That You Keep Your Core Tight And Your Upper Body Straight, And Lower Your Back Knee Towards the Floor As If You Were Kneeling.

As You Continue down Towards The Floor, Keep Your Other Knee Bent At A 90 Degree Angle While Making Sure That Your Knee Does Not Touch The Ground. Once In The Final Position And You Feel A Stretch In Your Muscles, Hold For A Count Then Return Back To The Starting Position.

But I Want To Share A Tip With You Is To Do Not Put The Pressure Of Your Body On Your Knee During Performing This Exercise. The Knee You Are Leaning Forward On Should Not Move Beyond The Toe Of This Foot.

Barbell Lunges

    

      Exercise - 3

     Leg Press Machine

This Exercise Is One Of The Classic And Best Exercise To Build Your Legs. Performing This Exercise Will Give You A Nasty Pump And It Is A Mass Building Exercise.

Start Off Sitting Down On A Leg Press Machine, Placing Your Feet On The Platform In Front Of You With Shoulder Width Spacing And Selecting The Weight You Would Like To Perform.

Slowly, Using Your Hamstring The Quads, Push Against The Platform So That You Move Backwards, Feeling A Stretch In Your Legs And Hold For A Count.

Return Back To The Sfarting Position. Repeat For As Many Reps And Sets As Desired.

Leg Press Machine

       Exercise - 4

       Front Squat

Some Individuals Find That Squats Build Their Butts Well, But They Really Need Help Building Their Quads, If That's You, Try Front Squats By Shifting The Bar From Back To The Front Of The Body, Even Just 6-8 Inches, You Change The Relative Amount Of Muscle Loading That Occurs. Front Squats Emphasize The Quads Over Glutes And Hamstrings, Which Means You Will Sacrifice Some Of The Loading.

This Movement Generally Requires Some Pretty Serious Upper Back And Core Strength To Maintain A Neutral Spine And Keep You From Missing Weights. Don't Be Surprised If Adding These Into Your Workout Routines. Also With Front Squat You Naturally Maintain A Much More Vertical Position, Which Somehow Decreases The Risk Of Lower Back Injury.

Do It At First If Your Energy Levels Are High. You Can Hold The Bar In The Front Rack Position Or With Arms Crossed. Do Multiple Sets Of 8 - 10 Reps, Favoring The Lower End If You Are Looking To Build Strength.

Front Squats

       

          Exercise - 5

          Deadlift

Deadlifts And Deadlift Variations Such As Sumo Deadlifts Are Considered Whole Body Exercises, Specifically For The Posterior Chain, Which Includes The Hamstrings And Glutes. But There Is Quad Activation In This Movement As Well, Mainly Observed In The Sumo Deadlift.

In Performing This Exercise You Can Use A Tremendous Amount Of Weight, You'll See Strength Improvements In All These Areas. And Because Of The Amount Of Muscle Mass That's Engaged In The Movement, This Exercise Can Incur A Great Hormonal Response Also.

Deadlift

So That't It, These Are The Top 5 Exercises To Build Legs. But Remember Diet Is Also Important As Much These Exercises Are So Consume Good Meal And Perform These Exercises In Perfect Posture And Form You Will Build Muscles And You Will Prevent Injuries Of Your Low Back.