Best leg exercise for heavy and strong legs

best leg workout
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Everyone who has just started to do gym or it has been just a while, those people or more people while doing gym work hard to train their upper body and do not even pay attention to their legs and very much People do not like to do leg exercises and they ignore or skip leg exercise.

From the point of view, people skip leg exercises because the exercise of the leg is a little hard and it takes a little more energy and the beginners also have a little pain, so people do not like to do this exercise.

But friends leg exercise is as important as exercise and we need to pay as much attention to exercise legs as we do on our chest and biceps exercises.

And let me tell you why the exercise of the legs is so important, the strength of the human being increases with the muscle of the legs and it also looks attractive.

You must have seen any athlete, be a bodybuilder or have a strong mind, everyone pays great attention to their legs.

Suppose, as a weight lifter lifts the weight, it has the most important role in its legs, so we should also pay attention to our legs and make the muscles of our legs stronger.

So friends, in this post, I am going to tell you some leg exercises, which will make your leg muscles very well and your leg muscles will become strong and heavy.

Some best leg exercise

 

1. Barbell Squat

best leg exercise squat

It is considered to be a very good exercise for exercise legs and it is also considered very effective for the leg and the starting exercise of the legs is also called this exercise.

How to do this exercise

Sets- 4

Reps- 15,12, 10 , 08

Rest- 60 sec

  • For this exercise, you will keep your weight on your shoulder at one time.
  • Do seat ups with a lightweight on your shoulder

2. Leg Extension

 Leg Extension

This is a very good exercise for exercise leg, in this exercise, the focus is on all the muscles of the leg. And this exercise is used the most after the squads.

How to do this exercise

Sets- 4

Reps- 15,12, 10 , 08

Rest- 60 sec

  • For this exercise, you will use a leg extension machine
  • And run it according to the image above

3. Leg Press

 Leg Press

This is the most important exercise for leg, and it is also the most used exercise, this exercise works directly on the upper muscle of our leg.

How to do this exercise

Sets- 4

Reps- 15,12, 10 , 08

Rest- 60 sec

  • To do this exercise, we use the leg press machine
  • On the leg press machine, we will press upwards from our feet as per the picture given above.
  • This exercise will benefit as much as you do with heavyweight

4. Lunges

Lunges

There is some difficulty in doing this exercise but it gets slower but the harder it is the exercise, the more it means that this exercise also gives a tone on our upper muscles as well as our body.

How to do this exercise

Sets- 4

Reps- 15,12, 10 , 08

Rest- 60 sec

  • For this exercise, you will have dumbbells in both your hands.
  • Doing it like a walk means that first, you have to take your right step forward and do so much of the back leg so that its knee touches the ground.
  • That’s how you have to walk

5. Leg Curl

 Leg CurlLeg Curl

This exercise is for the muscles behind our legs and this exercise helps in giving the right shape to our legs.

How to do this exercise

Sets- 3

Reps- 12, 10 , 08

Rest- 60 sec

  • To do this exercise, you have to use a leg curl machine
  • And then lying on the machine upside down and curling with your feet as shown in the picture above.

6. Front Squat

 Front Squat

This exercise is like a squat. In this exercise, we have the advantage that the effect on our lower back is less, just in this exercise, we have to keep the barbell forward on our shoulders.

How to do this exercise

Sets- 3

Reps- 12, 10 , 08

Rest- 60 sec

  • First of all, you will put a weight in the barbell and keep it on your shoulders, as given in the picture above.
  • You will do situps by holding Barbell
  • Make sure that your knees do not go beyond your claws while doing situps.

7. Bulgarian Split Squat

 Bulgarian Split Squat

This is a very good exercise for the legs because in this exercise you create tension on the whole muscles of your legs.

How to do this exercise

Sets- 3

Reps- 12, 10 , 08

Rest- 60 sec

  • First, you will take a flat bench and dumbbell
  • Then you will put one of your feet on the bench as given in the picture above
  • And by placing the load on our other leg, we will take our entire body towards the recording below the picture until the knee of our hind leg touches the ground.
  • And we will do the same with the other leg

8. Dumbbell Stepup

best leg exercise Dumbbell Stepup

This exercise is also for the leg and its special thing is that we also do it for a warm-up and we do this exercise with weight, so it is a very good exercise for the leg.

How to do this exercise

Sets- 3

Reps- 12, 10 , 08

Rest- 60 sec

  • We also need a flat bench for this exercise and dumbbell
  • And as per the picture above, we will put one leg on the bench and lift our body upwards
  • And the beans will also do with the other leg so that the muscle of both legs will be better.

9. Bodyweight Calf Raise

best leg exercise Bodyweight Calf Raise

Calf is also an important part of our legs and training it is equally important and it has some exercises, one of which is that its tension goes to our calf

How to do this exercise

Sets- 3

Reps- 12, 10 , 08

Rest- 60 sec

  • For this, we will first stand on our toes
  • Then with the help of your claw, lift the body upwards
  • And hold up and come down slowly

10. Barbell Calf Raise

best leg exercise Barbell Calf Raise

This exercise is a part of bodyweight calf raise, in this we lift extra weight along with our body weight which creates extra tension on our calf and gives extra growth

How to do this exercise

Sets- 3

Reps- 12, 10 , 08

Rest- 60 sec

  • In this, we put lightweight on the barbell and keep it on our shoulders.
  • And lift your body upwards with the help of the toes
  • And hold it up and come slowly down

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  1. July 20, 2020

    […] your drills, and add another dimension to your physical activities. Try bodyweight exercises like squats, push-ups, triceps dips, crunches and lunges for variety. Best of all, you don’t need any other […]

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