Now that we have done the best arm, shoulder, and back, lets tackle the most hated and loved muscle group. The LEGS! How and which exercise do we perform to see our legs grow? Lets go over the top 5 leg exercises and tips to perform the exercise better.
The key to building great legs is to focus on compound exercises, more so then isolation exercises. Compound exercises are exercises that incorporate multiple joints and muscle groups, such as squatting. Isolation exercises involve one joint and a major muscle group, with very little help of other muscles.
Because the legs have so many muscles, large and small, its best to incorporates as many in each exercise. Why?
- It reduces workout time
- Help give the leg more definition
- Builds more muscles
Isolation exercises are best to perform after compound exercises. Using these types of exercise are great to target areas that need improvement. For most girls, we want better glutes, aka booty, therefore follow-up doing kickback or hip thrust. I always incorporate leg curls and extension because the hamstring and quads are two large muscles that can always use some extra attention.
Here are five top leg exercises to perform:
1. Back Barbell Squats
Tips:
- To perform proper squats, focus on pushing the hips back instead of down. This will take the pressure off the knees. Ensure that you drop until the thighs are parallel, or lower, to the ground. The lower you go, the more glutes and hamstrings are targeted. Hence the wide stance squats are great for glutes.
- For bar placement, this really depends are the individual. If you don’t have enough muscles around the shoulder to cushion the bar, place the bar lower. Putting the bar lower does engage your posterior chain, which allows you to lift heavier
- Last, and one most important tip is ensure your knees are align with your feet, push your knees out. This will help prevent injury.
2. Romanian Deadlifts
Tips:
- Like any compound movement, tighten the core before dropping the bar. Keep the spine straight though out the entire movement and keep neck neutral position. Your chest must be up, back with a slight curve, and knees slightly bent. Do not lock the knees on top.
- The goal is to not to lower the bar, but bend at the hip, while keeping the back straight.
- Lower the bar till you feel the stretch on the hamstring. This depth really different on everyone, because of flexibility level.
3. Dumbbell Lunges
Tips:
- Keep the upper body straight, with the shoulder back throughout the entire exercise. Tighten the core.
- When stepping forward, lower the hip until both the knees are at 90 degrees.
- One important thing to remember is to ensure the front knees is align with the ankle, and not pushed forward. Push back to the start position by pushing off the front heel.
4. Leg Curls
Tips:
- Leg curl variations, either lying or seated, is great isolation exercise for the hamstrings. Ensure the padding is placed on the ankle, if its a lying leg curl machine. For seated, placed on the shin with knees on the edge of the seat.
- Perform the full range of motion and slow down.
- Focus on tightening the hamstring to pull the stack up and not using momentum.
5. Leg Extension
Tips:
- Leg extension is great isolation exercise for the quads. Adjust the back, so that the knees are at the edge of the seat. Most machines have an indicator as to where the knees should be aligned.
- Slow the movement down and squeeze at the top. Hold on to handles to keep the bum from lifting off the seats.
- Do not drop the toes, keep feet flat, to avoid placing tension on the knees.