There’s a well-known saying in the fitness world that goes, “If you want big biceps… train legs.” It may sound contradictory, but this saying means that the legs are the basis of training, if we gain strength there we can carry out any exercise routine.
Also, who does not want shapely, voluminous and toned legs? everybody. Therefore, here we tell you how you should train your legs and which exercises are the best.
Leg training benefits
As we said above, training the legs is important, because it’s about it muscles Large, supports full body weight and daily activities throughout the day.
Having strong legs will make it easier for you to walk, run, and jump, build strong bones, and reduce your risk of injury.
According to the American Academy of Orthopedic Surgeons, the performance leg exercises Not only It strengthens the musclesBut the bones also make it denser. This is very important because it is precisely women, in old age, who are at risk of developing osteoporosis. Good news, right?
Another important reason is that a good leg exercise helps us Increased muscle mass And you lose fat. This is because the legs, being large muscles, need a lot of energy to work. Just think that by itself we can carry more weight in the leg exercise than in the arm exercise.
Leg training: the best exercises
Learn about the most important exercises and effective For legs can take your routine to another level. Also, don’t think complicated is what he commands. It’s about doing basic exercises, with good weights – only some with body weight – and with good technique. You don’t need a lot: dumbbells, bands, kettlebells.
What types of exercises should I do? To work out the legs, it is necessary to include exercises that strengthen the glutes, hamstrings, quadriceps and quadriceps. For this reason, we recommend that you include compound exercises such as deadlifts and squats, which involve several muscle groups at the same time.
Leg activation is important
Before embarking on the leg exercises you need in full, it is essential to emphasize activation. According to the US National Academy of Sports Medicine, the goal of activation is to move better and feel better in your workouts.
Also, when it comes to the exercise itself, doing these exercises will improve circulation, reduce stiffness, and increase range of motion.
Which exercises should you yes or yes include in your leg training
Now that you know the exercises to do to tone your legs, we leave you with the exercises that you should or should include in your routine: Consult a personal trainer.
These exercises strengthen the muscles of the legs, trunk and hips. In addition, they help activate the glutes. You can perform it without weights or by holding dumbbells in both hands with your arms up.
If you have knee pain, we recommend lunging forward or backward.
This exercise can also be performed using a bench or any high, stable surface.
Box jumps target the fast-twitch muscle fibers in your hamstrings, quadriceps, glutes and calves. These fibers are activated during explosive movements and are ideal for increasing muscle strength.
If you find it difficult to jump into the box, you can do this several times, stepping up with one foot at a time.
It is the most basic and most important exercise, as it works many muscles such as glutes, hamstrings, etc., while also working the core. In addition, working on squats helps to have better stability when we do jumping jacks.
Train with a variety of squats such as sumo, weight, squat, deadlift, etc.
Another basic and essential exercise in any leg training. This exercise builds full-body strength, with an emphasis on the back of the legs. It also works the entire posterior chain of the calf muscles and stabilizes them.
You can try different types of deadlift, such as the sumo type. The latter has been recognized by the University of Notre Dame as one of the most beneficial exercises, as it reduces stress on the back and recruits more muscles in the lower body.
- Hack the squat machine
This variation of the squat keeps the upper back and hips in a fixed position, and this reduces the force on the core, but places more emphasis on working the quadriceps.
This exercise works the quadriceps, hamstrings, glutes, and calves. You can use both the horizontal leg press and the 45-degree angle. You can do a sumo push-up or a regular push-up, changing only the degree of separation of the legs.
Another very effective machine exercise. With it, you can focus on working the quadriceps, using the movement of the leg lifter to load the quadriceps muscle. It is ideal for building lower body strength and working on muscle definition.
It is an isolation exercise and thus focuses only on the hamstrings. Likewise, it indirectly includes the calf muscles, glutes, quadriceps, and calf muscles.
You can also perform this exercise with a soccer ball. This way you also challenge your balance and core strength.
We have already told you how important it is to work out the calves, especially to increase the strength and stability of the ankle and thus perform plyometric exercises better.
Try to perform this exercise more slowly so that you fully engage the calf muscle.
With information from a personal trainer