Leg day, Almost every beginner in the gym wants to refuse this day. Yess! no one would like to perform leg workout as it is one of the most complicated workouts. Leg workout helps you in building strength in your lower body and makes your personality look more attractive. A guy with a proper upper and lower body muscles is more attractive than the one who only trains the upper body. Lower body symbolizes your hard work. If you are ready to bear the pain and feel the result then today, we are here with a new article on best leg workout for men which will help you train every muscle of your lower body. Also, we will cover the best leg workout at home in this article. So let’s get started.
Benefits of training legs
Most of the people are unaware of the benefits of training legs. There are several benefits of leg training. Here we will have some highlights on the major benefits.
- Increases your endurance- Leg workout also increases your endurance. Endurance helps in pushing your limits which tends to muscle growth.
- Improves the stability and mobility of legs- It also helps in improving the stability of the lower body which is necessary for most of the exercises. It also increases the mobility and strength of the lower body.
- Strengthens your lower back- The basic leg exercises helps in strengthen your lower back which helps in reducing lower back pain.
- Boost your testosterone- It basically boosts your testosterone level. Testosterone is a male hormone that is responsible for muscle building.
Best leg workout for men
We all know that muscle building comes with several rules. One of the major rules is to start your workout with the heaviest loads and challenging workouts. Get ready to feel the strength in your lower body. Our team has analyzed the best leg workout for you guys to train every muscle of your lower body. In this session, we will train our hamstrings, thighs, glutes, and calves, which are the major lower body muscles. So before wasting any time lets get started.
1. Barbell Squat
Barbell squats will be our first heavy leg exercise for men. This compound movement exercise targets lower body muscle groups. This leg workout increases your overall lower body strength. The best way to start your leg day due to which it is considered as the king of exercises. Let’s do this exercise.
Targeted areas- It usually targets your quads, glutes, and hamstrings.
How to do
Place the barbell in your traps and hold it with an underhand grip. Stand straight and keep your chest out. Now squat down slowly with your core tight. Keep your butt back during down movement and breathe properly. Pause for a while and then return back to the initial position.
Complete 3 sets of 12, 10, 8 reps.
2. Leg Press
The leg press is one of the best leg workouts for men. If you wanna have heavy and strong legs then this workout is one of the best. It usually targets your quads. It also helps in building the strength of the leg. All you need a leg press machine to perform this exercise. Have a look at this beast workout.
Targeted areas- It usually targets your quads and hamstrings.
How to do
Sit down on a leg press machine with your legs on the iron pad of the machine. Keep your legs in hip-width and your back straight. Now slowly lower down your legs and feel the stretch in your quads. Pause for a while and then return back to the initial position.
Complete 3 sets of 12, 10 8 reps.
3. Dumbbell lunge
Dumbbell lunge is the best leg workout for men. It usually targets your quadriceps and also helps in developing strength in the lower body. It is also mentioned as the best leg workout for strength. The movement reps with a weighted body will definitely help you in transforming your legs. Have a look at this leg workout.
Targeted areas- It targets your quads and glutes.
How to do
Stand straight with hip-width. Hold a dumbbell in each hand perpendicular to the floor. This will be your starting position. Now step forward with the right leg. Lower down the body until your left knee is about to touch the floor and the thigh of the right leg is parallel to the floor. One rep is completed. Move forward and repeat the same with the left leg.
Complete 20 reps with each leg.
4. Dumbbell Squat
Dumbbell squats are an effective workout for leg muscles. This leg workout is an alternative for barbell squats. It generally targets your quads and helps in strengthening your leg muscles. It also helps in burning lots of calories. If you are looking for the best leg workout at home then this might be the best option to train your legs at home. The proper spine coordination of a body is made with this exercise. Let’s do this exercise.
Targeted areas- It usually targets your quadriceps and strengthens your leg muscles.
How to do
Hold the weights at your shoulder level and stand straight. Keep your feet in shoulder width. Support your dumbbells in your shoulder. This will be your starting position. Now squat down slowly as low as you can. Remember to arc your lower back during the movement. Now return back to the initial position. Here is one rep completed.
Complete 3 sets of 15, 12, 10 reps.
5. Jump Squat
Jump Squat is another alternative of squats. If you are looking for the best leg workout at home then this is the best one to train your lower body. It builds your quads, glutes, and hamstrings. It also helps in increasing the endurance of your body. Train your every leg muscles at home. Have a look at this explosive workout.
Targeted areas- It usually targets your quads, glutes, and hamstrings.
How to do
Stand straight with your feet at shoulder-width apart. Jump up and perform a normal squat during coming down. For support, you can keep your hands parallel or perpendicular to the floor. Feel the stretch in your legs. One rep is completed.
Complete 3 sets of 15 to 20 reps.
6. Calf Raise
Calf raise is also the best leg workout for men. It usually focuses on your calves. Building calves makes your legs look more attractive and heavy. It is also considered as the best leg workout at home. This workout has different types of variations, you can either do it freely (bodyweight) or can have the weights in your hands. Let’s have a look at this workout.
Targeted areas- It usually targets your calves that are also the major parts of your leg muscles.
How to do
Stand in any block on your toes. Raise your heels as up as you can. Then lower down your heels and feel the stretch in your calves. Pause for a while, your one-rep is completed.
Complete 3 sets of 25 to 30 reps.
7. Dumbbell Deadlift
Dumbbell deadlift is an awesome explosive leg workout for men. It targets your quads, glutes, etc. This workout is similar to the barbell deadlift. It also helps in increasing your strength and targets your lower back. This workout is also mentioned as an effective leg workout at home. Let’s do this workout.
Targeted areas- It usually targets your quads, glutes. It also focuses on your lower back.
How to do
Hold a pair of dumbbells with an underhand grip. Now slightly bend your knees and lower down the dumbbells parallel to the floor. Keep your back straight and core tight. Now lift the dumbbells up with your upper body. Pause for a while and feel the stretch in your lower back. Now return back to the initial position and feel the tension in your hamstrings. Here is your one-rep completed.
Complete 3 sets of 12, 10, 8 reps.
8. Romanian Deadlift
An explosive variation of the deadlift is Romanian Deadlift. It usually targets your hamstrings and also sculpts your calves, quads, and forearms. In this leg exercise, the barbell variation is more effective than the dumbbell one so choose wisely. Known as one of the best leg workout for strength and can be performed by both beginner and professionals bodybuilders. Let’s have a look at this workout.
Targeted areas- It usually targets your hamstrings, calves, quads, and forearms. It also focuses on your lower back and helps in increasing strength.
How to do
Hold a barbell with a shoulder-width grip and keep your feet hip-width apart. You should bend your hips as far as you can. This will be your starting position. Now lower back the barbell slowly and feel the stretch in your hamstrings. Pause for a while and then return back to the initial position. One rep is completed.
Conclusion
In this article, we read about the Best leg workout for men. Leg workout to train every muscle of our lower body such as hamstrings, glutes, calves, lower back, etc. The best leg workout at home will help you train your legs at home. Also, there are some strength workouts that will help your body in increasing strength. Add these best leg exercises in your leg routine to transform your legs. Get ready to bear the pain and feel the result. All The Best. Stay Strong.
Reference Link
https://www.bodybuilding.com/exercises
Also, read our article on Best biceps workout at home Click Here