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'Never skip leg day' - we know all the memes which are shared all over the world. Consistently training your legs is very important, but unfortunately many people often skip this training to train their arms, chest and back instead. Your legs are the foundation of your body, so it is really important that this muscle group is included enough in your training program. In this blog we highlight equipment and exercises with which you can effectively train your legs.
Front Squat
Equipment:
Rig, squat rack or squat stands
Barbell
Plates
Collars
The front squat is an effective compound exercise to strengthen your lower body. Similar to back squats, front squats increase muscle mass in the lower body. The front squat muscles that are primarily used include the quadriceps (quads), glutes, hips and hamstrings. If your goal is to build the perfect glutes, front squats can help with that too. They also help strengthen the spinal erectors.
Tip
When performing this exercise, try to keep your heels pressed down, knees out, elbows high. Tighten your abs and lower yourself down as low as you can. Explode the way back up.
Romanian deadlift
Equipment:
Barbell
Plates
Collars
The Romanian deadlift (RDL) is a traditional barbell lift used to develop strength of the posterior chain muscles, including the erector spinae, gluteus maximus, hamstrings, and adductors. When done correctly, the RDL is an effective exercise that helps strengthen both the core and lower body in one exercise.
Tip
You can hold the bar with an overhand grip or one overhand and one underhand grip, whichever you prefer. Grab the bar, push your hips back to the point where you feel tension in your hamstring. Tighten your abs, pull in your shoulders, keep a nice straight back and drive the hips up. Keep the barbell close to your body throughout the movement. When you get into a standing position again, squeeze your glutes.
Calf raise
Equipment:
Squat wedge
Dumbbell
The Calf Raise is an important exercise to give your lower legs more definition and to keep your 'look' in balance. Building stronger calves will also give you more stability and overall leg strength for other exercises. In a study published in the Journal of Applied Physiology, researchers even claim that doing calf raises and their variations will also give you better balance and muscle structure.
Stand on the squat wedge and lower your feet as far as you can. Then push up and squeeze your calf muscles at the top of the movement.
Tip
You use your calves every day, so opt for a high number of reps.
Weighted hamstring curl
Equipment:
Bench
Dumbbell
This exercise allows you to really focus on training your hamstrings.
Lie face down on the bench with the bottom half of your leg over the end. Place a dumbbell between your feet and squeeze your feet together to secure the dumbbell. Use your hamstrings to raise the weight and slowly lower the weight back to the starting position.
Tip
To perform this leg curl properly, always start with a lighter weight. You don't want to force your body to overcompensate by lifting the hips and arching your lower back.
Hip thrust
Equipment:
Hip Thrust Bench
Barbell
Plates
Collars
The hip thrust is a perfect choice because this compound exercise strengthens the muscles in the hip, buttocks and quadriceps. In addition, the hip thrust helps stabilize the pelvis, lower back and knees, making this exercise ideal for aligning the knee joints and creating strong glutes and better balance.
Tip
Position your feet so that when you are at the top of the movement, your shins are perpendicular to the floor. This is the best way to get the glutes to do most of the heavy lifting.
Split squat
Equipment:
Split squat stand
Dumbbells
Split squats allow you to focus on one leg at a time, helping you get rid of any imbalances while building overall leg strength.
Leave a good amount of space between you and the split squat stand to allow for a full range of motion. Squat down with your back leg on the bench until just before the knee touches the floor. Explode back up and brace for added stability.
Tip
Bracing is the most efficient method to strengthen both your abdominal and back muscles. Bracing is 'fixing' your breathing in your core. By switching on your brace, you tighten all the muscles in your core. A good brace provides stability. The instability is greater with a split squat than with a regular squat. Your brace is therefore all the more important for your balance.
Lunges
Equipment:
Dumbbells or kettlebells
The benefits of lunges include a stronger lower body and core, as well as improved balance and flexibility.
A small study published in 2006 in ACE Fitness found that the forward lunge is one of the most effective exercises for working the hamstrings, gluteus maximus, and gluteus medius. The study found that the forward lunge activated these specific muscles even more than bodyweight squats, leg presses and hip extensions.
Tip
Keep your back completely straight and perpendicular to the floor. Slowly lower your body to the floor. Bring both legs at a 90-degree angle with the front knee over the front ankle and the back knee directly under the hip. Make a straight line from your ear to your shoulder to your hip bone to your back knee.
Box step ups
Equipment:
Plyo box
Dumbbells
The box step-up is an effective unilateral exercise that helps to improve symmetry, balance and coordination while developing strength in the quadriceps, hamstrings, glutes and calves. It also builds stability in the hip, knee and ankle joints.
Tip
The height of the box should allow you to maintain a tall posture and a straight pelvis. Your leg should be bent at a 90 degree angle.
As you can see, there is enough variation possible to train your legs. Do you have questions about one of the mentioned materials? Then please contact us.
