Learn how to stretch your glute muscles safely and effectively, even if…. Overstretching can result in an injury, such as a strain or a sprain. Learn how to avoid pushing your range of motion beyond your capability for…. Looking to increase shoulder and upper back strength?

Look no further than the upright row. This exercise targets the traps, which span the upper to…. Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones….

There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes. For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first.

The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes. Thinking about using an AI tool like ChatGPT to help you get in shape? Here are the pros and cons health experts say you should consider.

We're testing the Lululemon product for you and weighing in on whether the trend has past or if it's still worth the hype. When designing a workout, it's important to move in all of the body's planes.

What are they? Here's an anatomy primer to help. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit.

How to Design a Leg Workout Using the 15 Best Exercises. Medically reviewed by Jake Tipane, CPT — By Nicole Davis — Updated on February 9, Movement patterns in a good leg workout. How many sets and reps should you do in your leg workout?

How many times per week should you work legs? How to warm up and cool down properly. Exercises for your leg workout. The bottom line. How we reviewed this article: History. Feb 9, Written By Nicole Davis, CPT. May 12, Written By Nicole Davis, CPT.

Share this article. Read this next. Learn how to stretch your glute muscles safely and effectively, even if… READ MORE. What Are the Dangers of Overstretching? Medically reviewed by Gregory Minnis, DPT. How to Do an Upright Row the Right Way. Medically reviewed by Jake Tipane, CPT.

Understanding Heart Rate Zones for Effective Workouts Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts.

Lift to thigh level, pause, then return under control to the start position. Stand behind a grounded barbell. Bend your knees slightly to grab it, keeping your shins, back and hips straight.

Without bending your back, push your hips forwards to lift the bar. From upright, push your hips back to lower the bar, bending your knees only slightly. Choose an appropriate weight and place the barbell across your back.

Step forward with your right foot and sink into a lunge, so both legs are bent with your back knee as close to the floor as possible. Drive yourself back up and repeat on the other side.

Lie face down on the leg curl machine with your heels against the lower pad and the bench against your thighs. Bend one knee to pull the pad up towards your backside as far as possible, then return to the start position and repeat on the other side.

Put a weight plate on the floor and rest your toes on it whilst sitting on a bench. Place a dumbbell on your knee, your right hand holding the handle whilst your left hand holds the top.

Lift up your toes as high as possible. Pause, then lower it back onto the weight and repeat. Sit down at the leg press machine and rest your feet so just your toes are resting at the bottom of the platform.

Push back as far as you can while keeping your feet against the platform. Return under control to the start position and repeat. Use This min EMOM To Build Size and Stamina. Build Size with This 3-Day Workout Dumbbell Plan. Try This 5-Minute AMRAP Double Matrix Workout. Jason Fox's Functional Barbell and Sprint Workout.

The gluteal muscles — maximus, medius, and minimus — control the stability and movement of your hip joint. They also do plenty of work during single-leg exercises, both in terms of completing the rep itself and providing some stability while you stand on one limb. The two calf muscles — the gastrocnemius and the soleus — stand in isolation.

Their anatomical separation from the knee and hip are part of why they can be so stubbornly hard to grow, since you need to perform dedicated isolation work on them. After all, you hopefully spend a good portion of the day walking around. In short, probably.

First and foremost, belts do in fact help stabilize your spine. Fortunately, some literature suggests that wearing a lifting belt actually decreases the activation of your obliques and demands more of your abs. This may mean that belted training can help create a tight and well-developed midsection to some degree.

Moreover, belts unequivocally help you lift heavier weights or squeeze out more repetitions safely, an effect that has been widely corroborated in research. Fortunately, the right leg workout can make a sometimes-painful process both effective and fun.

Fortunately, the results are well worth it — bigger legs will help you run faster , lift heavier, and look better both in and out of the gym. Miyamoto, K. Effects of abdominal belts on intra-abdominal pressure, intra-muscular pressure in the erector spinae muscles and myoelectrical activities of trunk muscles.

Clinical biomechanics Bristol, Avon , 14 2 , 79— Escamilla, R. An electromyographic analysis of sumo and conventional style deadlifts. Medicine and science in sports and exercise, 34 4 , — Warren, L.

Effect of soft lumbar support belt on abdominal oblique muscle activity in nonimpaired adults during squat lifting. The Journal of orthopaedic and sports physical therapy, 31 6 , — Lander, J.

The effectiveness of weight-belts during multiple repetitions of the squat exercise. Medicine and science in sports and exercise, 24 5 , — Jake is a graduate of the University of North Carolina at Wilmington with a B.

in Exercise Science. He began his career as a weightlifting coach before transitioning into sports media to pursue his interest in journalism. View All Articles. The hamstring muscles are comprised of; the semimembranosus, semitendinosus, and biceps femoris.

Exercises that hit the hamstrings are Russian deadlifts, good mornings, glute-ham raises and hamstring curls. The quadriceps femoris, quadriceps, or simply quads sit opposite the hamstrings and comprise four muscles; the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.

The quads is the strongest muscle in the human body. All quad muscles have different origins but share the same tendon that inserts into the patella. The primary function of the quadriceps is knee extension while also helping to flex the thigh at the hip.

A few exercises that target the quads are lunges, front squats and leg extensions. There are two muscles of the calf; the gastrocnemius and soleus. These muscles are found on the back of the lower leg and merge at the base of the leg, connecting to the Achilles heel. Both muscles are vital to our ability to walk, run and jump by lifting the heel, moving us forward.

A few calves exercises that work the calves are standing and seated calf raises. Now that we've covered the major muscles of the legs and their function, you'll be able to recognize how the exercises below will target those muscles.

Let's look at some of the best leg exercises to add more muscle and power. You'll see these exercises in our ultimate leg day routine below. Perhaps the king of all exercises, squats are a fantastic exercise for the legs and the whole body.

Everyone has seen, heard, or done this exercise at some point. Back squats are one of the main exercises in powerlifting competitions; they are an excellent metric to measure overall strength. This exercise hits all the muscles of the leg and, in particular, the glutes, hamstrings, and calves.

Besides working the legs, you'll also engage your core. Performing back squats will lead to more muscular legs, more calories burned, higher jumping ability, and a healthier body overall.

The front squat is another killer exercise to hit all the muscles of the legs and grow bigger thighs. The quads are engaged more in front squats when compared to back squats due to the placement of the load at the front of the body.

Front squats are an excellent choice for those experiencing low back or shoulder pain. Your torso will be more upright while doing this squat variation to ease some pressure off the lower back. In addition, the core is activated more to keep from leaning too far forward.

Besides working the legs and core, front squats also engage the upper back and thoracic spine to resist the load from rounding out the back. You will lift a lighter weight with the front squat, so focus on your form and technique.

Last but not least, the front squat offers more variations on the grip position so that you can alter the exercise to your body mechanics. Related: Front Squat vs Back Squat Muscles Worked. Even though you might look at the hack squat as the same exercise as the back squat or leg press, it's not.

The hack squat is a brilliant exercise to focus on working the leg muscles and stabilizing muscles to move the load. The load is still placed at the back of the lifter and will challenge the core muscles, but you should be able to lift heavier weights with the hack squat compared with a back squat.

Use the hack squat if you want to hone in only on the larger leg muscles, especially the quads or if you are trying to come back from an injury. Note: If your gym doesn't have a Hack squat machine, replace it with the leg press below , barbell hack squat, or if you want, one of these hack squat alternative exercises.

The leg press machine removes the necessity to bear the load on your shoulders while pressing with your leg muscles. With this, you'll be able to load up more weight which can help stimulate new muscle growth. You should use the leg press as an accessory to the squat, not as a replacement.

Like the hack squat, you won't have to use smaller stabilizing muscles to control the load, so you can really concentrate on the mind-muscle connection. Another benefit of the leg press is that it allows for several training modalities with relative ease and effectiveness.

You can do pyramid or reverse pyramid sets, drops sets quickly and safely. Finally, the leg press is another exercise that can be a good option for those experiencing low back pain if they still want to hit the legs and pack on some size.

Related: Leg Press Foot Placement Muscles Worked. Numerous studies have shown that the hip thrust is the best exercise to activate and work the gluteus maximus. If you want to build your glutes, this exercise is a must! Bret Contreras often referred to as "The Glute Guy," has demonstrated that the weighted hip thrust activates the glutes more than the back squat.

This is because hip thrusts have a narrow range of motion that specifically hits the gluteus maximus plus the quads, core, and hip adductors. Barbell hip thrusts allow you to use heavy loads without putting too much stress on your lower back.

Related: Best Barbell Hip Thrust Alternatives. This challenging dumbbell leg exercise is fantastic for the glutes, quads, calves, and hamstrings.

By performing this elevated split squat, you reap the benefits of engaging more stabilizer muscles in the legs and the core. In addition, unilateral exercises like the Bulgarian split squat can help to highlight any muscle imbalances you have before they become a real problem. Plus, you can work on driving off one leg at a time; this skill is vital in many sports and daily activities like walking or running.

Note: Split squats are a similar exercise and are great if you want to lift heavier loads. The Romanian deadlift AKA the RDL , is a great exercise to hit the hamstrings, glutes, erector spinae, and core.

We chose this exercise for the best leg day gym routine because it works the hamstrings more than other hamstring-focused exercises. This study compared the RDL with good mornings, leg curl, and the glute ham-raise.

The findings showed that the RDL and the glute-ham raise activated the hamstrings the most. Aside from being an excellent exercise to hit the hamstrings, the RDL can help improve your other big lifts, such as the deadlift and squat. Plus, it's an awesome outer thigh exercise!

This exercise targets the hamstrings but also works the glutes and muscles of the posterior chain, including the erector spinae and lower back.

The glute-ham raise is a good choice for people to target the hamstrings without the added pressure on the lower back. By strengthening the hammies with this one, you can reduce your risk of potential ACL or hamstring injury.

Although this is a leg exercise, it can also help to improve your posture by working the spinal erectors. The glute ham-raise will improve other compound exercises such as the deadlift and squat; that's why you'll often see powerlifters incorporate it into their workouts.

Note: If you don't have a glute-ham set up at your gym, you can always perform Nordic hamstring curls. Related: Best Glute Ham Raise Alternatives. Lunges are a perfect multi-muscle exercise to strengthen muscles of including your glutes, quads, hamstrings, and calves.

This is a great unilateral exercise that stretches the hip flexors while requiring a good amount of balance, stability, and coordination. We added lunges to the ultimate leg workout as a super functional movement that will help you move better in everyday situations.

Note: To make this easier, simply do the same exercise without extra weight. Related: Best Lunge Alternatives. The single-leg extension is great to isolate the quads and focuses on the mind-muscle connection as you contract the muscle. This isn't the most functional leg workout exercise, but it's excellent to exhaust the quads, stimulating new muscle growth.

We don't advise that you go too heavy on this one as it can put added stress on the knee joints. Instead, use this exercise as an accessory to the larger compound lifts.

You can try using super slow eccentric phases or dropsets to push yourself with the lighter loads lifted. Note: To round out the muscles of the quads to create a killer outer sweep, angle your toes inwards during the exercise.

Related: Best Leg Extension Machine Alternatives. The hamstring curl is a good exercise to hit the hamstrings and glutes. Although the RDL and glute-ham raise result in greater muscle activation, the hamstring curl has its merits if done correctly.

With this exercise, you can focus specifically on the hamstring and glute contraction as you're lying in a locked-in position. The machine also provides constant tension on the muscles, so it's great to work the muscles to exhaustion.

Related: Best Leg Curl Alternatives. We can't forget about the calves to round out the ultimate leg workout. Of course, the calves get plenty of usage from walking around all day, but if you want them to grow, then you should add them to your leg days too.

Many people might mistake the seated, and standing calf raises as one and the same, but there are differences mainly due to the angle of the knees. The standing calf raise will put more emphasis and stress on the gastrocnemius compared with a seated calf raise. So, if you want to develop those diamond-shaped calf muscles, standing calf raises are a must.

Like the standing calf raise, this exercise is still working the calf muscle, but the emphasis is on the soleus muscle located underneath the gastrocnemius.

With the knees bent at 90 degrees, the focus here is the soleus which can add significant overall size and width to the calf muscle. Before beginning any resistance training workout, you should perform a targeted, dynamic warmup to get the blood flowing to the muscles you'll be using.

Activating your muscles will help avoid possible injuries and can improve your overall workout performance. Related: Best Glute Activation Exercises. Now that we went over the best leg exercises for building a stronger lower body, we'll need to program them into a workout plan.

Here are a few variables that play a part in creating an efficient and effective hypertrophy and strength program for legs. Note: Even if you don't train your legs twice per week, you can use the two leg workouts in rotation, to add some variety and allow for the best possible muscle development over time.

Before each leg workout, you should perform the following warmup and activation:. For squats, be sure to also do some ramp up sets and reps. Don't just jump right into your working weight. So, you'll do warm up sets for Front Squats and Back Squats.

The ultimate leg workout is based on 2 weekly training sessions, so the best way to incorporate it into your training is as a Push-Pull Legs or an Upper Lower training program.

You can use the ultimate leg workout in a 4, 5, or 6 day PPL or Upper Lower - just make sure you hit legs twice a week and have at least hours rest between leg sessions.

Learn about the 5 Best Workout Splits Routines Included. You're now equipped with the knowledge, exercises, and ultimate leg day workout to build those massive tree trunks. It's your turn to put this information into practice. You'll need to apply consistency and intensity to use this legs workout to achieve your goals.

And, don't forget the other piece of the puzzle is to eat healthy while ensuring you get adequate protein and quality sleep to ensure your hard work doesn't go to waste.

Maybe even throw a staircase workout into your routine to add a cardio element to your next workout routine for legs. Prepare to maximize your gains with our exclusive week hypertrophy training program. Choose between a 4 or 5 day training split and gain pounds of muscle over 90 days Hi GAILG, You could include it in a 5-day split following a Push-Pull-Lower split or an Upper Lower split.

KENNY — definitely can do this even after a long break from training, just adjust the volume if necessary. For example, do 2 sets rather than 3 or remove a specific exercise such as the superset leg curl x extensions in Session A and the hack squats in session B.

If you decide to do the workout as is, which is completely fine, and you know how to perform all of the exercises correctly, then just start light and progress. Hope this helps.

Is this workout good for intermediate level or for more experienced lifters. would you recommend this for some one who has had a long lay off from weight training. February 13, Read More. February 12, At SET FOR SET, we strive to equip you with the tools and knowledge needed for your fitness journey.

Our team of experts, including certified trainers, dietitians, and athletes, brings over a decade of industry expertise. Our goal is to be your primary resource for all fitness inquiries, guiding you toward a stronger and healthier life. Sign up to stay up-to-date!

Powered by Shopify. Want the perfect workout program? Take Quiz. Best Whey Isolate Best Casein Best Lactose-Free Protein Best Low Carb Protein Best Tasting Protein Best Unflavored Protein. Strongest Pre-Workout Best Stim-Free Pre-Workout Best With Creatine Best for Weight Loss Best Pump Pre-Workout Best Tasting All Natural.

Best All-In-One Gyms Best Smith Machines Best Cable Machines Best Power Racks Best Folding Squat Racks Best Barbells Best Bumper Plates Best Dumbbell Sets Best Weight Benches. Best Rowing Machines Best Elliptical Machines Best Stair Steppers Best Manual Treadmills Best Folding Treadmills Best Air Bikes Best Recumbent Bikes.

Written by Garett Reid NSCA, CSCS, CISSN, M. S Fact checked by Kirsten Yovino, CPT Brookbush Institute FACT CHECKED. Resistance training the legs is an integral part of living a long, healthy life free from injuries or immobility. By neglecting your legs, you are harming your whole body.

Besides that, your legs provide you with a means of free transport that you should be able to use for your entire life.

While the leg curl works your hamstrings through flexion in the knee joint, the Romanian deadlift does it through hip extension. Including both exercises in your leg day workout is an great way to ensure complete hamstring development.

Keep your knees slightly bent throughout the movement, focusing on a full range of motion and getting a good stretch at the bottom. Go for three sets of 12 reps to really fry your hamstrings.

Resting two minutes between sets is sufficient. Note: you can stand on an elevation for example a weight plate if you want to extend the range of motion without hitting the floor.

You see this phenomenon even amongst professional bodybuilders. Feel free to train your lower legs after the bodybuilding leg workout if you still have the energy to do so. There you have it! A complete bodybuilding leg routine to help you build massive quads and hamstrings! If you want to grow bigger and stronger, the key to fast and consistent gains in strength and muscle is to increase the weight you use in your training or to do more reps.

All the basic functionality is free — forever. Many are free, but our more advanced programs and workouts such as this one are for premium users only. Want to give premium a shot? We offer all new users a free day trial of premium, which you can activate in the app.

Andreas Abelsson. Workout Log Articles Exercises Squat Squat Programs Squat Strength Standards Squat Depth Smith Machine vs. Free Barbell? Squat Variations Bench Press Bench Press Programs Bench Press Strength Standards How to Bench lb Close-Grip vs Wide Grip Bench Press Incline vs Flat Bench Press Bench Press Variations Bench Press Accessory Exercises Deadlift Deadlift Programs Deadlift Strength Standards How to Grip the Bar Trap Bar vs.

This is what the bodybuilding leg workout looks like: Lying Leg Curl : 4 sets x 8 reps Squat : 5 sets x 6—12 reps Leg Press : 4 sets x 10 reps Bulgarian Split Squat : 3 sets x 10 reps Leg Extension : 3 sets x 12 reps Seated Leg Curl : 3 sets x 8 reps Romanian Deadlift : 3 sets x 12 The bodybuilding leg workout is intended for intermediate to advanced bodybuilders who want to add size and build muscle.

Muscles Worked in Lying Leg Curls. How to Do Lying Leg Curls Adjust the machine so that you are correctly positioned.

Your knees should be in line with the machines joint. Lift the weight by bending your knees as far as possible. Slowly lower the weight again. Muscles Worked in the Squat. How to Squat with Proper Form Place the bar on your upper back. Inhale and brace your core slightly, and unrack the bar. Take two steps back, and adjust your foot position.

Squat as deep as possible with good technique. With control, stop and reverse the movement, extending your hips and legs again. Exhale on the way up or exchange air in the top position.

Inhale and repeat for reps. Muscles Worked in Leg Press. How to Leg Press Adjust the machine so that you only need to extend your legs slightly to be able to release the weights. Adjust the safety pins so that they catch the weight if you are unable to lift it.

Place your feet on the sled, about shoulder width apart. Inhale and lower the weight towards you by bending your legs. Lower the weight as deep as possible without rounding your back, and while keeping your glutes on the seat. Press the weight back up again as you exhale.

Muscles Worked in Bulgarian Split Squats. How to Do Bulgarian Split Squats Stand with your back turned against a bench, which should be at about knee-height.

Stand about one long step in front of the bench. Place one foot on the bench behind you.