Every beginner would like to skip leg day. No one loves to work on the lower body. This results in creating a bad physique. Your upper body is quite strong, but you also have chicken legs and here you become the Johny Bravo. The lower body is as important as the upper body. Today we are going to talk about the best leg workouts, that will help you get big legs and also sculpt your thighs calves and glutes.
These best legs workouts will help you in transforming your lower body and will make you look more attractive.
Why training legs are important?
- Training your legs helps you look muscular.
- Bigger and stronger legs are the sign of your hard work.
- A strong lower helps you in improving the stability of your body.
- The best whole-body transformation is when you train your whole body.
- Training your lower body also increases your testosterone level.
Best leg workouts for men
1. Bulgarian split squat
Bulgarian split squat is one of the effective workouts for legs. This workout is performed by many of the professionals and athletes. It focuses on your legs and also sculpts your quadriceps. It also helps in increasing your strength and potential which reduces the risk of injury in your lower body. This is one of the best leg workouts for beginners having weak legs. Let’s execute this crazy workout.
Targeted areas- It usually targets your quadriceps and glutes.
How to do
Grab a dumbbell in each hand. Step forward with one foot and rest your rear foot above a flat bench. Now lower down your body by bending your front knee. When your knee joint makes an angle of 90 degrees, slowly get back to the initial position.
Complete 3 sets of 15, 12, 10 reps.
2. Walking Lunge
Walking lunge is the best leg’s workout. This workout comes in variations as you can grab a pair of dumbbells or you can have a barbell rod to perform this workout. It usually focuses on your quads and thighs. You must add this crazy workout in your leg routine.
Targeted Areas- It usually targets quads, hams and glutes.
How to do
Stand placing your feet in hip width. Grab a dumbbell in each hand. Now step forward with one leg by lowering your body until your second knee touches the ground. Now do the same with the second leg.
Complete 3 sets of 15, 12, 10 reps.
Keep your elbows straight during the whole workout.
Make sure that your knee joint does not cross your toes.
3. Hack Squat
The hack squat is one of the best leg workouts. This workout also has variations, either you can execute this workout with a hack squat machine or you can have a barbell to perform this workout. It covers the whole leg muscles and helps you in exercising your lower muscles. You must add this workout in your leg routine.
Targeted areas- It usually targets your quads, glutes, and hamstrings.
How to do
Get inside the hack squat machine. Place your shoulders and back portion against the pads. Now keep your chest up and core tight. This will be your starting position. Lower down your body slowly until your thighs are parallel to the base of the machine. Now powerfully press yourself up to the initial position. Here is your one-rep completed.
Complete 3 sets of 12, 10, 8 reps.
4. Standing Calf raise
Standing Calf raise is one of the best and effective exercises for having stronger calves. It mainly targets your calf muscles. It strengthens your calf muscles and helps you sculpting muscular legs. Let’s have this beast workout.
Targeted areas- It usually targets your calves.
How to do
Stand in a calf raise machine. Hold something to get support. Now lower your heels slowly towards the floor until you feel stretch in your calves. Now raise your heels as high as possible.
Complete 3 sets of 20, 18, 15 reps.
5. Romanian Deadlift
Romanian is one of the most powerful and effective compound exercises. It targets your lower body part and upper body part as well. Be careful during having this workout, prevent injuries. Now it’s time to hit this crazy workout.
Targeted areas- Quadriceps muscle, hips, lower back, thighs, Hamstrings.
How to do
Stand straight and bend your knees slightly. Hold the barbell with an underhand grip in front of your thighs. Keep your feet apart at shoulder width. Now lower the barbell by moving your hip back as far as you can. Keep your head looking forward. Now return back to the starting position.
This workout also helps in burning calories and losing body fat.
Keep your back straight and your shoulders at the back Avoid heavyweight at the beginning.
6. Leg Press
The leg press is the best and the beast workout to train legs. If you are willing to have a strong and muscular leg, then this workout might be the best one. It focuses on your quadriceps, glutes, and calves as well. This workout also helps in increasing the strength of the lower body. Let’s do this crazy workout.
Targeted areas- It usually targets your quadriceps, calves, and glutes.
How to do
Sit down on the leg press machine such that your knees are in line with your feet. This will be your initial position. Now carefully remove the safeties. Bend your knees slowly towards your chest. Bent them until they are in 90 degrees. Now Go back to the initial position.
Prevent any type of injuries by using safeties. Do not straight your knees completely during the workout.
7. Barbell Squats
Barbell squats are also one of the best leg workouts. This workout focuses on your calves and lower legs. Along with this it also covers your lower back area and abdominals. As this is one of the most effective workouts for legs.
Targeted areas- It usually targets your lower legs. It also focuses on your lower back, spinal cord and abdominals.
How to do
Grab the barbell with an underhand grip. Place the barbell on your lower traps. Contract your shoulder and keep your elbows up. Now bend your hips back and lower your body by bending knees. Lower your body as far as you can. Now push your knees up to get back to the initial position.
When you lower down your body make sure that your knees should not cross your feet.
8. Squats
Squats are the best starter workout to perform your leg training. It helps in activating your leg muscles and prevents injuries. This workout is performed by every bodybuilders and athlete. So let’s start the workout.
Targeted area- It usually targets your quadriceps, calves, and abdominals.
How to do
Stand placing your feet in your shoulder width. Place your hands in your shoulder or you can keep your hands straight. This will be your initial position. Now bend your knees and sit back in your hips. Relax your body down as far as you can and quickly reverse back to the initial position. Here is the one rep completed.
Complete 3 sets of 20 to 25 reps.
Also, read our article on Top Biceps exercises for men Click Here