Try These 7 Game-Changing Leg Workouts
Some people skip leg day because they find it too exhausting, or because they feel that their legs never develop as fast as their other body parts. However, that’s all the more reason to focus on working out your legs. If you feel like your legs’ muscle growth has hit a plateau, try these seven leg workouts for more visible results.
Never Skip Leg Day: 7 Leg Workouts You Should Do
1. Barbell Squat
This squat is one of the most popular leg workouts among gym-goers. It’s fairly easy to execute and mainly targets your quadriceps. Leg day isn't complete without a few sets of barbell squats.
How To:
- Stand with your feet shoulder-width apart.
- Place the barbell across your shoulders.
- Descend by slowly bending your knees.
- Remember to arch your back as you lower yourself.
- Slowly raise your torso back up to the starting position.
- Do three sets of 12 to 15 reps.
2. Front Squat
If you’re looking for a more challenging way to do a barbell squat, try the front squat. This is an exercise that challenges both your strength and balance. It may be a bit difficult to execute, but it’s the exercise you need to improve your legs' strength.
How To:
- Place a loaded bar above your clavicles.
- Firmly clutch the barbell by crossing your arms. Place your left hand on your right shoulder and your right hand on your left shoulder.
- Descend by bending your knees until your buttocks are parallel to your knees.
- Slowly lift your torso back up to the starting position.
- Do three sets of 12 to 15 reps.
3. Stiff-Legged Deadlift
Another challenging leg workout you can try is the stiff-legged deadlift. It’s a great exercise that targets your glutes, lower back, and hamstrings. Remember to have someone spot you, especially during your first attempts, to avoid back injuries. Also, it’s best to do this first with weights you can easily lift, then gradually increase weight as you progress. Doing this exercise with heavy weights as you are first starting may lead to serious injury.
How To:
- With your feet shoulder-width apart, torso straight, and knees slightly bent, let the barbell hang below you. Make sure that you are firmly grasping the barbell with both hands.
- While keeping your back straight, proceed to lower the barbell.
- Stop when the barbell is just above your feet.
- Slowly lift your torso back to the starting position.
- Do three sets of 12 to 15 reps.
4. Barbell Lunge
If you want to build solid quads and a firm, round butt, then you should start doing barbell lunges more often. This is one of the best leg exercises that target your quadriceps, glutes, abdominals, and hamstrings.
How To:
- Stand with your feet placed shoulder-width apart, and place your barbell across your shoulders. Remember to do this with a weight you can easily move around.
- Step your right foot in front of you and slowly lower it until your left knee gently touches the floor.
- Bring your body back up to the starting position while keeping your torso upright.
- Alternate between your left and right leg with every lunge.
- Do three sets of 12 to 15 reps.
5. Glute Kickbacks
Shape and firm up those glutes with this move that can improve posture and make sitting down, standing up, picking up heavy objects and climbing stairs easier.
How To:
- Start with putting the ankle cuff on and hooking it to a low cable pulley.
- Face the weight stack step your feet back and push your hips back, hold the frame for support.
- While keeping your knees and hips bent slightly and your abs tight, contract your glutes to "kick" the working leg back until your body is straight as you breathe out. Tip: At full extension, squeeze your glutes for a second.
- Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- Repeat for 8-15 depending on strength or muscle gain
- Switch legs and repeat the movement for the other side
6. Dumbbell Lunges
This is a variation of the barbell lunge. Dumbbell lunges are leg workouts that exercise your quads while strengthening your core and abdominals.
How To:
- Stand with your feet shoulder-width apart, and with your palms facing your legs, hold a dumbbell in each hand.
- Put your right foot forward, and slowly lower it until your left knee almost touches the ground. Then move back up to your starting position.
- Alternate between your left and right leg. This counts as one repetition.
- Do three sets of 12 to 15 reps.
7. Leg Press
The leg press machine is one of the most basic machine leg workouts. It’s designed to mimic the barbell squat. Plus, since it’s done with a machine, it’s safer to pack on more weight.
How To:
- Sit down on the machine.
- Press your feet against the platform.
- Make sure to bend your knees a bit as you would with a barbell squat.
- Lift the weight by pressing your feet on the platform as far up as you can.
- Do three sets of 12 to 15 reps.
Watch IFBB pro, Linda Crossley, train legs with us at Isolator Fitness Inc.:
Leg workouts are ideal to improve strength, balance, and physique. In addition, these exercises can be made more challenging by gradually adding more weight as you go. To ensure top performance while doing these leg workouts, make sure to use the right pre-workout supplements. For boosted energy levels, try our best-selling ISO Pump + Focus. Check out our website to get your free sample today
