Are your legs lagging behind? How to pump up your legs

Content

1 Legs - exercises and training features 1.1 Features of leg training

2 Exercises for training legs

3 Exercises to train your buttocks

3.1 Exercises at home

3.2 Weight training

3.3 Exercises on simulators

3.4 Exercises for the gluteus medius and minimus

4 Exercises for the anterior surface (quadriceps) of the thigh

4.1 Bodyweight exercises

4.2 Weight training

4.3 Exercises on simulators

5 Exercises for the back (biceps) of the thigh

5.1 Bodyweight exercises

5.2 Weight training

5.3 Exercises on simulators

6 Exercises for the lower leg muscles (calves)

6.1 Bodyweight exercises

6.2 Weight training

6.3 Exercises on simulators

Effective advice from experts

Experienced fitness and bodybuilding gurus will clarify the important nuances of leg fitness.

Sergey Sivets, fitness specialist

If you don’t have dumbbells at home, you can squat to pump up your leg muscles with a stick whose length exceeds the distance between your shoulders. In the middle of the workout, it is optimal to do 100 jumps with arms and legs raised. This is a great cardio workout that speeds up your metabolism.

Dmitry Berestov, 2004 Olympic weightlifting champion

Squats are an essential exercise for training your legs. The degree of difficulty of its implementation depends on the general level of physical fitness of the person. For men who want to achieve a bodybuilder figure, barbell squats are suitable.

Igor Voitenko, author of a fitness blog

Bulgarian explosive squats are a universal technique that helps pump all the muscles of the lower body. The technique is similar to lunges, but with Bulgarian squats, the leg pulled back rests on a stool. This approach allows you to increase the strength load on the hips and buttocks.

Legs - exercises and training features[edit | edit code]

The best exercises for legs

Leg training (Alexander Shchukin)

Developing leg muscles is an important task that a bodybuilder should pay special attention to. The muscle mass of the legs largely depends on congenital data, many have naturally developed muscles, while others, on the contrary, have small legs and are very difficult to train.

Leg muscles in bodybuilding are divided into 3 main groups: extensors (quadriceps), flexors (leg biceps) and calf muscles (gastrocnemius and soleus).

Read the main article:

Leg muscles

Leg training in amateur bodybuilding is of a secondary nature, and there are objective reasons for this. Firstly, pumped up legs visually reduce the size of the arms and the width of the shoulders, so amateurs are not recommended to focus on the legs. Secondly, vigorous leg training can lead to joint problems, since lower extremity exercises can contribute to the destruction of cartilage surfaces through the use of very heavy weights.

Features of leg training[edit | edit code]

Correct technique plays a big role in leg training. Failure to comply with the exercise technique most often causes injury and reduces the effectiveness of the training as a whole.

Before performing exercises, always warm up thoroughly - it reduces the risk of injury, improves the elasticity of ligaments and joints, increases blood circulation in the muscles, prepares the joints (the secretion of synovial fluid increases, which lubricates the articular surfaces and prevents damage to the cartilage). In addition, in leg training, special importance is attached to stretching after performing exercises.

For beginners, it is enough to perform 1-2 exercises on the leg muscles. If your primary goal is to increase the muscle mass of the upper half of the body, provided that the condition of your legs suits you, then it is enough to train your legs 2-3 times a month. To develop legs, 3-4 workouts per month are required. The training program of a professional will depend on the goals and type of lagging muscle groups: perform 1-2 basic exercises and 1-3 isolating exercises for lagging groups. The optimal number of repetitions for the muscles of the lower extremities is higher than usual: the thigh muscles require 8 - 10 repetitions, the lower leg muscles - 10 - 15, choose such weights that the set is performed to failure.

It has been established that the leg muscles adapt very quickly to the load, so you need to use super training techniques:

Supersets
Drop sets
Slow negatives
Constant tension during a set
Peak contraction
Forced reps

Results

Is it possible to pump your legs every day? Let's summarize all of the above to give a final answer to this question:

The legs are a large muscle group that takes a long time to recover. It follows that it does not need to be trained more than once a week.
It makes no sense to train like professional bodybuilders because they use steroids.
The best training regimen for a natural is a three-day split.
The training session should last no more than 60 minutes.
If legs are a priority for you, you can train them on a separate day.

Now you know whether it is possible to pump your legs every day.

Exercises for training the buttocks[edit | edit code]

Exercises at home[edit | edit code]

Basic exercises:

Lunges without weights
Lunges on a bench
Squats
Wall squats
Lying leg raises
Exercise swallow

Isolation exercises:

Taking the leg back
Bridge on the shoulders
Leg raises while lying on your stomach on a bench

Lunges without weights
Lunge option on a bench (possible without dumbbells)
Squats
Squats
Squats with a tourniquet
Jumping
Jump Squats
Deep squats (plie/sumo)
Wall Squat
Lying leg raises
Swallow exercise with a ball
Taking the leg back
Bridge on the shoulders
Reverse plank or “extender”
Leg raises while lying on your stomach on a bench
Step up
Step up and to the side
Jump onto the platform
Partial squats on platform
Step up with a jump
Platform Squat
Pistol squats
Raising the pelvis on the platform
One leg pelvic lift
Lying leg raise
Cross lunge
Jump Lunge

Weight-bearing exercises[edit | edit code]

Basic exercises:

Squats with a dumbbell lowered vertically in front of you
Forward bends with a barbell or “good morning”
Deadlift
Lunges with dumbbells/barbell
Squats with dumbbells
Squats
Wide-legged barbell squats or plie squats
Wall squats with weights
Goblet squats

Isolation exercises:

Leg extension with weights
Shoulder bridge with raised arms with weights
Lying hip extension with weights

Squats with a dumbbell lowered in front of you
Forward bends with a barbell
Deadlift
Lunges with dumbbells
Lunges with dumbbells
Lunges with dumbbells with outstretched arms
Lunge forward with one leg with a barbell on your back
Squats with dumbbells
Squats
Wide-legged barbell squats
Squat with a barbell on the shoulders “Plie”
Wall squats
Kettlebell Squat

Exercises on simulators[edit | edit code]

Basic exercises:

Smith machine squats
Single leg squats on a rowing machine
Hack squats
Leg press on a machine with wide stance or Leg press for girls
hyperextension
Leg raises while lying on your stomach on a bench

Isolation exercises:

Straight leg extension on a block in a standing position
Single leg press
Leg raises in the simulator

Smith machine squats
Hack squats
Single leg press in the machine
Leg press on the machine
Hyperextension
Straight leg extension at the hip joint on a block simulator in a standing position
Leg raise on the simulator

Exercises for the gluteus medius and small[edit | edit code]

The gluteus medius and minimus muscles make virtually no contribution to the volume of the buttocks due to their small size.

Leg abduction on a block
Breeding legs on the simulator
Leg raise while lying on your side
Swing your legs while kneeling

Pulling the leg to the side on a block
Breeding legs on the simulator
Leg raise while lying on your side
Swing your legs while kneeling

Exercises for the anterior surface (quadriceps) of the thigh[edit | edit code]

The quadriceps femoris muscle extends the leg at the knee joint and is located on the front surface of the thigh. Involved in all exercises where increased knee extension occurs. Quadriceps exercises are listed in order of effectiveness.

front squats or front squats
Squats
Leg press
Hack squats
Extensions in the simulator
Lunges

In gyms you can often hear that front squats put less load on the spine and more load on the quadriceps, or that classic squats are better for the gluteal muscles, and with a barbell on the chest for the front surface. In theory, this is logical, since the center of gravity actually shifts relative to the fulcrum in both exercises. However, scientific research disproves this theory; in fact, both exercises are exactly the same for developing leg muscles.[1]

Bodyweight exercises[edit | edit code]

Squats: Jackknife
Supported squats
Shoulderstand squats
Partial squats
Full squats
Narrow squats
Uneven Squats
Partial squats on one leg
Supported single leg squats
Single leg squats
Climbing onto the step platform
Leg extension option on a chair

[Squats: Jackknife
Supported squats
Shoulderstand squats
Partial squats
Full squats
Narrow squats
Uneven Squats
Partial squats on one leg
Supported single leg squats
Single leg squats
Climbing onto the step platform
Leg extension option on a chair
Alternate high raising of legs bent at the knee
Jump Lunge

Weight-bearing exercises[edit | edit code]

Squats
Squats with a barbell for girls
Shoulderstand squats
Front Squats
Squats with a barbell on your shoulders
Front Squats
Squats with dumbbells

Squats
Squats with a barbell for girls
Front Squats
Shoulderstand squats
Front Squats
Squats with dumbbells

Exercises on simulators[edit | edit code]

Leg extensions in the simulator
Smith machine squats
Hack squats
Leg press on a machine or Leg press for girls

Leg extensions in the simulator
Smith machine squats
Hack squats
Leg press on the machine
Leg press for girls

A set of basic exercises for pumping up the calf muscles and thighs

Basic fitness techniques for swinging legs are suitable for both a person with well-developed muscles and an ectomorph.

Basic fitness techniques are characterized by the fact that they allow you to pump up the muscles of not only your legs, but also your buttocks and back.

How to pump up your legs:

Squats are the best option for working out the muscles of the lower extremities, as well as the joints of the legs. Anyone, regardless of their fitness level, needs to squat correctly to create the correct load on the lower body. To do classic squats, you need to place your feet shoulder-width apart. Afterwards, the upper limbs are extended in front of you, trying to simultaneously fix the chin in a raised position. The knees and feet should be on the same line. As you inhale, you need to lower your buttocks as far as possible to the floor level, spreading your knees. In this case, the joint should form a right angle. Stay in this position for a few seconds. As you exhale, you need to take the starting position. The number of repetitions varies from 15 to 25, and approaches - from 2 to 4.
Lunges - for beginners, this exercise can be performed without additional weights, while advanced athletes can pick up dumbbells, stretching their limbs along the seams. To do lunges according to the instructions, you need to stand up straight and lift your chin. Take a step forward with your right foot, fixing it in the accepted position. The knee joint should form a right angle, giving stability to the body. The left leg is laid back, but its knee joint points to the floor when bent. Lunges are done 10 to 20 times on each leg in 3-4 approaches.
Glute bridge - this fitness technique is perfect for thin people with weakened leg muscles. To perform the exercise, you need to lie on your back and place your arms along your body. With your feet fully on the floor, place them shoulder-width apart, bending your limbs at the knee joints. As you exhale, using tension in your shoulder blades and calves, lift your pelvis and hold it at the peak point for several seconds. As you inhale, lower your lower back to the floor. The fitness technique is repeated 15-20 times in 2-3 approaches.

Exercises for the back surface (biceps) of the thigh[edit | edit code]

The biceps are located on the back of the thigh and are involved in bending the knee. The exercises are listed in order of decreasing effectiveness.

Leg curls in the simulator
Hyperextension
Romanian deadlift
Deadlift with a barbell on straight legs
Lunges - low impact

Bodyweight exercises[edit | edit code]

Lying leg raises
Bridge
Lying hip extension

Lying leg raises
Bridge
Lying hip extension

Weight-bearing exercises[edit | edit code]

Deadlift with a barbell on straight legs
Romanian deadlift
Deadlift

Deadlift with a barbell on straight legs
Romanian deadlift
Deadlift

Exercises on simulators[edit | edit code]

The exercises are listed in order of decreasing effectiveness.

Leg curls in the simulator
Hyperextension
Romanian deadlift on the Smith machine
Deadlift with a barbell on straight legs in a Smith machine
Lunges - low impact

Leg curls in the simulator
Hyperextension
Lunges

Exercises for the lower leg muscles (calves)[edit | edit code]

Bodyweight exercises[edit | edit code]

Standing calf raise

Weight-bearing exercises[edit | edit code]

Standing calf raise with dumbbells/barbell
Seated calf raise with barbell
Single leg raise with dumbbells

Seated calf raise with barbell
Seated calf raise with dumbbells
Standing calf raise
One leg calf raise

Exercises on simulators[edit | edit code]

Seated calf raise
Standing calf raise
Standing calf raises using a hack machine or toe press
Standing calf raise in the machine
Donkey calf raise

Seated calf raise
Standing calf raise in the machine
Standing calf raises using a hack machine or toe press
Standing calf raise in the machine
Donkey calf raise

For what

The first task is to decide why you need it. The choice of a set of exercises and a training program depends on the goal.

Male bodybuilders need to train their body evenly so that the muscle mass lies in beautiful relief not only in the upper part of the body. Thin, undeveloped quadriceps and calves will spoil the impression, and you will have to take photos only from the waist up.

Girls who are correcting their figure need to think not only about losing weight at the waist and eliminating fat folds on the sides. You also need to remove the cellulite that has formed on the buttocks and thighs, and make these parts of the body flawless - elastic and dense, which makes them seductive and incredibly beautiful. And for this they need to be loaded. There are also special programs that allow you to achieve their slimness and impeccable shape.

As a result of regular classes you will receive:

elimination of fat;
getting rid of cellulite (women);
pumping muscles to the required volume;
simultaneous work of the upper body, without which most exercises are impossible;
stable center of gravity.

Training the leg muscles is equally important for both men and women. The main thing is to set a goal and select a program and set of exercises in accordance with it.