Whether you’re coming back from a layoff or damage or a beginner in the gym or one of the bodybuilders who’s neglected his lower half, the quickest way to include weight in your thighs with the nuts and bolts. The concept of overburden that governs resistance training is critical presently more than ever. Stick to basic leg workouts at first, your discipline will determine your destiny.
Squats
If this is your first time hearing this, it won’t be your last. If you want to build leg mass, this is the move of moves. No other exercise will add size to all the muscles of the lower body better than the squat.
How to do it right?
Position the bar across your shoulders and stand erect with your chest out and holding a slight arch in your back, feet shoulder width apart and pointed slightly outward. Keep your head facing directly forward.Do deep knees bend; from the bottom position, press through the floor with your legs until you reach the standing position, flexing your legs and glutes briefly at the top.
Leg Extension
This single-joint move completely limits the muscular stress to just the quads. Do it last in your frontal thigh workout to pump, flush and fatigue the target muscle group.
How to do it right?
Align the machine for your body frame and sit squarely in the apparatus, feet facing forward with the padded lever just above your shin. Extend your legs using a controlled rep speed and try to hold the top position for a count before lowering under control.
Hack Squat
With your legs fatigued, move to machine training so that you no longer have to worry about balance. The hack also hits all the major muscles, but foot placement as well as squat depth determines which muscles are emphasized.
How to do it right?
Secure your torso under the pads. As you descend, keep your knees in line tracking over your feet and don’t bounce out of the bottom position, but rather make a smooth transition as you explode upward. Keep your back flat against the pad at all times with your abs tight, and make sure your feet remain flat on the platform throughout.
Leg-Press Calf Raise
The calves are made of up the gastrocnemius and the soleus. The soleus lies underneath the bigger, diamond-shaped gastroc. Both muscles are at work during all calf moves, but you can emphasize one or the other depending on whether your legs are straight or bent.
How to do it right?
Sit in the leg-press machine as you would during a leg press. Place the balls of your feet on the lower portion of the platform so that your heels can move freely. Press up so that your legs are almost completely straight but not locked out. You probably don’t need to release the safeties because you’ll have the range of motion necessary to perform the movement. Lower your toes toward you, feeling the stretch in your calves, then press the platform up to point your toes again.
Lying Leg Curl
The hams are worked in multi-joint leg moves most commonly by contracting to control the rate of descent (during the down phase of squat movements). Here, they’re directly targeted in this single-joint move.
How to do it right?
Lie face down on a leg-curl machine and position your Achilles’ tendons below the padded lever, your knees just off the edge of the bench. Make sure your knees are slightly bent to protect them from overextension. Raise your feet toward your glutes in a strong but deliberate motion, squeezing the muscles at the top, then lower to the start position.
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