Legs workouts are a crucial component of bodybuilding, but many novices neglect them in favor of upper body routines. However, exercising your legs is just as significant as exercising your upper body. The quadriceps, hamstrings, glutes, and calves are among the largest muscular groups in the body. As a result, exercising your legs can have a number of advantages, such as:
Increased muscular growth: Strengthening your legs helps your body produce more growth hormone and testosterone, two substances necessary for building muscle.
Strong legs give your body a strong base, which can aid in improving your posture and balance. This in turn can enhance your performance in other activities and help prevent injuries.
Increased calorie burn: Since the legs are huge muscle groups, working them out will enhance your overall calorie burn both during and after your workout, assisting with weight loss and fat burning objectives.
Gains in general strength: Strengthening your legs can increase your overall strength and power, which can lead to improved performance in other exercises like squats and deadlifts.
Squats, lunges, deadlifts, leg presses, calf raises, and hamstring curls are a few of the greatest leg workouts for bodybuilding. You may improve your overall athletic performance and develop a strong, proportionate physique by incorporating these exercises into your workout regimen.
The following is a list of leg exercises along with instructions:
Barbell Squat: One of the most effective leg exercises. The quadriceps, hamstrings, and glutes are the muscles targeted by this exercise. The barbell should be placed on your shoulders as you stand with your feet shoulder-width apart to do the barbell squat. Maintain a straight back and an uplifted chest while bending your knees and lowering your hips. Push back up to the starting posture after lowering yourself until your thighs are parallel to the surface.
Deadlift: This exercise works the lower back, hamstrings, and glutes. Put the barbell in front of you while you stand with your feet shoulder-width apart to do the deadlift. With your hands shoulder-width apart, hold the barbell while bending your knees. Lift the barbell up to your hips while maintaining a straight back and an upright posture. Reset the barbell so that it is at ground level.
Leg Press: This workout focuses on the lower back, hamstrings, and glutes. Stand with your feet shoulder-width apart and the barbell in front of you to do the deadlift. Kneel down and hold the barbell with your hands shoulder-width apart. Lift the barbell to your hips while maintaining a straight back and an upright posture. Returning the barbell to the ground after lifting it.
Lunges: This exercise targets the quadriceps, hamstrings, and glutes. To perform lunges, start with your feet shoulder-width apart and step forward with one foot. Lower your hips until both knees are bent at a 90-degree angle, keeping your back straight and your chest up. Push back up to the starting position and repeat on the other leg.
Lateral Lunges: Place your feet hip-width apart as you stand. While keeping your left foot firmly planted, take a large step to the side with your right foot. Keep your left leg straight while bending your right knee and pushing your hips back. Repeat on the other side, pushing through your right foot to go back to the beginning position.
Leg Extensions: The quadriceps will benefit from this exercise. As you sit on the leg extension machine, hook your feet under the padded bar with your back against the pad as you complete leg extensions. When your legs are fully extended and the bar is raised, return it to the starting position by extending your legs until they are straight.
Hamstring Curls: This exercise targets the hamstrings. To perform hamstring curls, lie face down on the hamstring curl machine with your ankles hooked under the padded bar. Curl the bar towards your buttocks by bending your knees, then lower the bar back down to the starting position.
Calf Raises: This exercise targets the calves. To perform calf raises, stand on a raised platform with the balls of your feet on the edge and your heels hanging off. Lift your heels up as high as you can, then lower them back down to the starting position.
Stiff-Legged Deadlift: Both the hamstrings and lower back are worked during this workout. Standing shoulder-width apart with the barbell in front of you, perform a stiff-legged deadlift. When lowering the barbell to the ground, keep your legs straight while bending at the hips. Lift the barbell back up to your hips while maintaining good posture and a raised chest.
Bulgarian Split Squat: The quadriceps, hamstrings, and glutes are worked during this workout. Place your back against a bench or raised platform as you stand to complete the Bulgarian split squat. Placing one foot on the ground in front of you and the other on the bench behind you. Keeping your back straight and your chest raised, lower your hips until your back knee is bent at a 90-degree angle. Repeat with the second leg, pushing back up to the starting position.
Single-Leg Deadlift: The single-leg deadlift is an excellent exercise for developing the hamstrings and glutes. To perform this exercise, stand on one foot with a slight bend in the knee. Holding a dumbbell in one hand, hinge at the hips and lower the weight towards the ground while extending the opposite leg behind you. Return to the starting position and complete the desired number of repetitions before switching sides.
Seated Calf Raises: Another exercise that works the calves is seated calf raises. Sit on a calf raise machine with your feet flat on the footrest to execute this exercise. Lift the weight up with your toes while bringing your heels back down to the starting position.
Step-ups: It is an exercise that strengthens the glutes, hamstrings, and quadriceps. Stand in front of a step or bench or other raised platform, step up onto it with one foot, then step back down.
Glute bridge: This exercise targets the glutes. Lie on your back with your knees bent and your feet flat on the ground. Lift your hips up towards the ceiling, then lower them back down.
Smith Machine Squat: Stand with your feet shoulder-width apart, facing a Smith machine with a barbell at chest height. Rest the barbell across your upper back, and perform a squat by lowering your body down until your thighs are parallel to the floor. Push through your feet to stand back up to the starting position.
Box Jumps: This vigorous exercise focuses on the quadriceps, hamstrings, and glutes. Stand in front of a bench or sturdy box to start. With both feet simultaneously touching the ground, leap onto the box. Retract your steps and do so.
Barbell Step-ups: This physical activity focuses on the quadriceps, hamstrings, and gluteal muscles. Commence the exercise by positioning oneself in front of a bench or step whilst carrying a barbell on the shoulders. Position your right foot onto the bench and exert force through your right heel to elevate your body onto the bench. Proceed to step down and perform the same action on the left leg.
Each of these exercises targets different areas of the legs and can be used in combination to create a comprehensive leg workout routine in bodybuilding. It’s important to use proper form and technique for each exercise to avoid injury and maximize the benefits. Additionally, incorporating progressive overload by increasing weight, reps, or sets over time can help to continue challenging the muscles and promote growth.