Hard to come foot day in the gym! If you're up for the challenge, this 6-workout workout for hips and calves will help you swing your legs. Do not be afraid. Just try it!
First of all: you can pay attention to the so-called "The best leg workouts for mass gain in the world", yes, they exist and have thousands of views, but none of them will be effective if you do not make maximum efforts in the gym. On leg day, more than on any other, the dependence of success on effort is unequivocal. To build big legs, thighs and calves, you have to want to, and not be tempted to back down.
And then, of course, you still need to follow a well thought out training program. Sure, you can hit your quads hard with endless triple super leg sets, which are sure to make you scream in pain, only that will keep you from growing. The burning sensation is part of the plan, but not all.
Our methodology does not reinvent the wheel. It is built around common and time-tested repetition patterns and ranges. This is effective, but difficult for a beginner to understand. Some of the movements are technically challenging - more than it takes time to master the dynamics of movement in the case of barbell squats and front squats, so take your time before using huge weights.
Workout legs in the gym. A set of 6 exercises
1. Start your regular bodyweight squat
Squats are the undisputed exercise to start your leg day. Why? Let's count the benefits. Squats work your leg muscles as much as possible, you can do them with a lot of weight, they engage your entire lower body (and more than half of the upper body), and research shows that they increase muscle growth hormone release better than any other movement.
Squats are actually a group of exercises that involve hip and knee movements. There are many variations, all of which have their own value. Some differ in barbell placement, others in the type of equipment used, and still others in foot placement.
You can start your day at the gym with the barbell squat or the one-legged squat option. We will perform the exercise - squats with a barbell on the shoulders, for this we need a high power rack with a bar. We place it at a height just below the shoulder girdle. This option is preferred by most bodybuilders because it hits the leg muscles fairly evenly and because you can squat with more weight than other exercise options.
The most common recommendation is to squat, at least to the point where your thighs are parallel to the floor, but honestly, this is individual and dependent on flexibility. No matter how deep you squat, it's important that your spine stays straight and never bends (rounds), which can cause dangerous damage to the discs.
Solution: work on your flexibility; the stiffness of the thighs and calves can also affect the depth of your squats. The time you spend on technique will pay off with more performance, deeper squats are always the best squats.
Execution method
Do several warm-up sets, each time increasing in weight, but never come close to giving up when warm-up. Most workouts require a range of 8 to 12 repetitions - this is the best area to build muscle, but for the first few working sets of your leg workout when the strength level is tremendous, choose heavier loads. So instead of picking a weight where you get rejected for about 8 reps, put the weight heavier for the 6 reps set. This will give you a little more incentive to build strength.
2. Do another squat variation, adjusting the intensity and angle
No, now is not the time to use simulators. In this leg program, you won't even get close to the machines for the rest of your workout.
We continue to focus on knee and hip movement, and your best bet is probably the least favorite, and therefore hardest exercise. Most powerlifters are slightly behind in quad development, so the front squat is a staple in their leg program.
Simply changing the position of the bar from behind the head to the front changes the load distribution across the lower muscle. This puts more stress on the quadriceps than on the glutes and lower leg, and means that it is necessary to reduce the weight. The movement also requires you to maintain a more forward-facing position, which can be safer for your back, and will also allow you to squat deeper.
Execution method
Since you've already done some serious strength work with 6 sets, consider a lighter weight you can do for 10-12 reps sets. You will work a little with other muscle fibers, and still give them an incentive to grow.
3. Add stress to the hamstrings
The straight-legged barbell row is ideal for the back of the thigh after squats. This exercise engages the upper hamstrings and glutes, is unlike other single-joint movements, and is actually quite effective. Plus, most hamstring exercises are about curls (which work by moving the knee joint), while hip flexions tend to be overlooked by most personal trainers. And another plus, perhaps, is the departure from routine in your leg training program.
But as with most difficult movements, the key is not to do it wrong, which can only cause harm. When performing a deadlift, you must always keep your spine straight and keep the barbell close to your lower leg. Even if you find it difficult to perform the full range of motion and lower the bar to the floor, keeping your back straight is not a problem, this is not the point of the exercise. Just get a good stretch by lowering the bar as far as you can and returning to the starting position.
Learning the correct movement technique is imperative, so start with a light weight. As soon as you work out the range of motion, start increasing the weight, but always be careful to keep your back straight.
Execution method
Once you master the movement, you can lift the bar with very good weight. After warm-up, do 2 heavy sets of 8 reps and 2 light sets of 12 reps.
4. Add one-way traffic for separate leg workouts
Now that you have some heavy bilateral work behind you, it's time to work each leg separately. The Bulgarian squat, where you lock your back leg on the bench behind you, is the perfect choice. Raising the back leg forces the front thigh, especially the quadriceps, to take up more workload, and also engage that leg's glutes. If maintaining balance is too difficult at first, you can do double squats or lunges. As a last resort, you can do it in a Smith machine.
If you think the Bulgarian squat is a weak and ineffective exercise, you are not. On the contrary, it is the main arsenal in the leg program. According to research, some EMG data show that 4 sets of 10 reps to failure Bulgarian squats are not too different from barbell squats. The same study also found similar testosterone releases on Bulgarian and barbell squats.
Execution method
You will not be able to use a lot of weight in this movement, even if you have a lot of strength left from other exercises. Do 3 sets of 10 reps alternately on each leg.
5. Add volume by exercising for pumping
You can't build big legs with just machines, so the leg press isn't at the top of our program. But machines are ideal for increasing volume after your thighs are already on fire and when it becomes difficult to maintain balance and tone.
Moreover, you can adjust the position of your feet on the platform of the projectile to change the focus of tension. A high stance hits the glutes and hamstrings more, while a low stance focuses the tension on the quads. As before, the deep range of motion involves more of the glutes and hamstrings.
Since this part of the workout is about filling the muscles with blood as much as possible (pumping), light sets are more appropriate here than squats. Pumpig stimulates hypertrophy by delivering blood to the muscles, triggering a different growth mechanism than the strenuous squats at the start of this leg program.
Execution method
Mentally tune in and move on to your hips. Do 3 sets of 10 to 12 reps, dropping on the last set to increase the burning sensation.
6. Last Exercise - Lying Leg Curl
The hamstrings are quadriceps antagonists, so they need to be supplemented with work to match the front of the thigh.
A leg movement that better emphasizes the lower hamstring over the knee is also a good addition to an upper-focused leg program. This is a good pumping exercise and is the perfect finish before heading to the dressing room.
Execution method
Finish this leg program with 3 sets of hamstrings and finally drop set like a leg press.
Feet day. Workout notes
- - Warm-up sets are not included; do as much as required, but never use warm-up sets for muscle failure.
- - Use a weight that will allow you to achieve muscle failure on the target rep. Rest as much as you need, but try to reduce this time gradually to 1.5 - 2 minutes.
- - For exercises 5 and 6, do the drop set on the final set. That is, once you reach initial muscle failure, quickly reduce the load by about 25 percent and continue with the set.
- - Once you reach failure again, again reduce the load by 25 percent and continue to drop set as much as you can.
- - In the first week of training, do only 2 sets in the first two exercises to control muscle sensitivity, and limit all other exercises to just one set, doing it to failure. As you progress, adjust the load by choosing the amount of exercise that suits your strength.
In the photo Puzinovsky Mikhail.
Human legs belong to the largest muscle group. This muscle group includes the quadriceps, hamstrings, glutes, and calf muscles. In the process of leg training, the body releases the necessary hormones, as a result of which the mass of the leg muscles, including the mass of other muscle groups, increases. You can choose from different approaches to training your leg muscles. It makes sense to dwell on one of the well-known and effective workouts carried out in the training room for the legs.
Basic principles
The workout of the leg muscles should begin with basic exercises. If you start training on the basis of an isolated principle, then in the future you will not be able to master the basic movements, which will reduce the effectiveness of training in general. Some beginners do this, after which frustration sets in and, as a result, they quit training. Before starting the training process, it makes sense to start performing basic movements with a minimum load, as a warm-up before the main basic workout.
In the process of working with the maximum load, it is advisable to wear an athletic belt, otherwise you can overload the back muscles. In addition, it is advisable to secure the knee joints with bandages, since they are under severe stress. It is realistic to train your legs with an optimal load, therefore it is not recommended to select the maximum weight.
Before starting training, it is advisable to familiarize yourself with the technique of performing movements. As a rule, it will take weeks, if not months, to master the technique of performing movements perfectly. In no case should you ignore such an approach to the training process. The final result directly depends on the technique of movements. In addition, during this initial period, one should not take risks and use large masses of sports equipment. Weight gain should be smooth and deliberate.
Leg workout program in bodybuilding
If you take into account all of the above, then you can try to draw up a program of exercises for the legs. Training should start with basic movements:
- Squats with a barbell on the shoulders (2 warm-up sets of 30 reps + 3 work sets of 20 reps) - works out the quads;
- Lying Leg Press (3 sets with a gradual increase in weights of 20 repetitions) - we finish the study of the front of the thigh;
- Deadlift (2 warm-up + 3 working sets of 15-20 reps) - work out the back of the legs - hamstrings;
After that, you can start performing isolating movements:
- Extension of the legs in the simulator (3-4 approaches with a gradual increase in weights of 15 repetitions) - an isolated study of the quadriceps;
- Leg curls in the simulator (also 3-4 X 15) - we train the hamstrings;
- Standing calf raises (2-3 sets of 15-20 repetitions) - we train the calf muscles;
- Seated calf raises (2-3 sets of 15-20 times) - working out the soleus muscles (those that are under the calf).
Between approaches, you should make a short pause of 1.5-2 minutes when performing basic movements, as well as 45 seconds when performing isolating movements. The effort on the muscles increases gradually during training. This approach to the training process is suitable for athletes who train for no more than a year.
Many novice athletes, having watched various videos on the Internet, immediately begin their workouts of 10 exercises. Having worked in this way for a couple of months and having not received tangible results, they quit these classes.
If the athlete has never dealt with serious loads before, then, at the initial stage, all training can consist of only a couple of exercises - this is a squat with a barbell on his shoulders and deadlift. A similar approach is justified when training other muscle groups. Your back muscles are trained with pull-ups and bent-over rows, and your chest and shoulders are trained with presses.
The beginning of training is the development of the technique of performing movements. It is on this that a positive result will depend.
Beginner athletes dream of becoming the owners of beautiful legs. Men prefer to work for mass and relief, but women dream of being slim and graceful, so people are interested in what kind of exercises can be performed in the gym on their feet. After all, idleness will not achieve the desired results, so you need to start acting as quickly as possible.
Weight training legs
Exercises in the gym on the legs will help to achieve the main goal of any athlete - strong and beautiful legs. Depending on the desired result, it is necessary to choose a set of exercises, as well as the number of sets and the weight of equipment.
Below are the elements that a leg exercise program in the gym includes. They are the most effective and suitable for both women and men for building mass.
Before considering effective exercises in the gym on your feet, you should understand the basic rules and recommendations that you need to adhere to during training.
First of all, you need to pay attention to the fact that in order to obtain excellent results, these trainings should be held more than 3 times a week. The duration of one lesson varies from 1 to 1.5 hours (excluding warm-up and stretching).
Between training days, there must be a free day when muscle strength will be restored. Warming up and stretching are especially important parts of the activity, which greatly reduce the risk of injury. In addition, these simple exercises will prepare your muscles for more stress.
The following effective leg exercises in the gym should be performed in 2-3 sets of 8-12 reps. As a rule, the last 2-3 repetitions are given to a person with great difficulty. If everything is done with ease, then it is necessary to increase the load, since the muscles must be in tension during training.
Anatomical data
Now you need to touch on the topic of anatomy a little in order to know which muscle groups affect certain exercises in the gym on the legs.
The main groups trained on special simulators are:
- gluteal;
- shin;
- quadriceps;
- biceps.
The exercises themselves are divided into two groups: basic and isolated. The first of them involve several muscle groups in the process at the same time, while the second, as a rule, are used to work out the lagging muscles that are not involved in the main exercises.
Barbell Squat
Basic leg exercises in the gym contain just three basic elements, the first of which is the barbell squat everyone's favorite. They allow you to simultaneously swing the glutes, biceps (back of the thigh) and quadriceps (front of the thigh).
Starting position: the legs are clearly shoulder-width apart, the bar is held by hands on the trapezius muscle (just not the same neck). Physical exercise on this type of simulator is not so difficult for professionals, but causes some difficulties for beginners.
To perform, you should take a breath, hold your breath and gently go down, bending your legs. When performing, the knees must be put forward a little, and the pelvis and gluteal muscles must be back. The body must form an angle of 45 degrees with the plane of the wall. You need to go down until the heels begin to come off the floor. During the squat, it is required to strain the hips, and then, focusing on the heels, you should rise up to the starting position.
Exercises on the simulators of any gym are available to everyone, but not everywhere there is a coach who will follow the workout. Therefore, a person must independently learn to observe their own body in order to protect themselves from injury. Since in this exercise a considerable load falls on the back muscles, you should not slouch when performing.
Deadlift
Leg workout in the gym contains the well-known deadlift. It engages the lower leg, biceps, gluteal muscles, and back extensors.
Starting position: the legs are slightly narrower than shoulder width apart, the knees are slightly bent, the hips are clearly parallel to the floor, the back is straight. Both hands should hold the bar with a normal straight grip, slightly wider than shoulder width.
Taking a deep breath, it is necessary to smoothly raise the projectile, while bringing the shoulder blades together and straightening. After fully straightening, you need to exhale, and then inhale the air again and return to its original position.
This exercise also requires taking care of the condition of your own back. You can check the performance of the exercise yourself, since large mirrors are provided in every modern gym.
Leg press
This exercise is loved by many athletes, since it puts a load on the lower leg, buttocks and biceps, and the execution itself is quite an exciting exercise.
Starting position: sitting on a special incline bench with the weight on top, the legs should be raised to shoulder level, resting on the platform. When performing, the legs should not be fully extended, since in this case they will not be loaded and the exercise will be performed incorrectly.
The first step is to remove the platform from the safety, and then inhale and gradually lower the weight to the chest, bending the legs. The flexion of the knee joint should be clearly at right angles. Having exhaled, you need to smoothly return the platform to its original position as well. In this case, you should definitely strain the muscles of the thighs, and rest against the platform with your heels.
After completing the approach, you should not forget about the fuse. First you need to fix the platform with a special lever, and then get up from the bench.
Lying Leg Curl
Isolated exercises include exercises on the calf muscles, which is the leg curl in a horizontal machine.
Starting position: in a horizontal position on the bench of the machine, feet rest under the roller, both hands firmly hold on to the handles.
After taking a breath, you need to bend both legs at the same time, forming a right angle. In this position, it is imperative to hold out for some time (4-5 seconds), and as you exhale, gradually take the starting position.
A prerequisite is the choice of the desired weight, as well as setting the simulator for your own height. The hips should not come off the bench surface during execution, and all tension should not be transferred to the arms, as beginners often do. To get a good result, first of all, you need to strain the muscles of the legs, and use your hands as a safety net.
Seated leg reduction
Not very acceptable exercise for men, but affecting the inner thigh (comb, thin, long and large adductor muscles), as well as the entire biceps.
Starting position: sitting in special equipment, hands hold on to the handles, and legs, being behind the blocks, are divorced.
After taking a deep breath, you need to exhale, bring your legs together, and then hold them in this position for literally 3-4 seconds. Next, you need to breathe in again and return to its original position.
During execution, many people make jerky movements, which is a wrong action. When bringing the legs together while sitting, it is necessary to control your own body all the time and not to let the leg muscles relax, otherwise the exercise will not give any effect. Beginners quite often say that this simulator does not give the desired result, but this is due to improper execution. Therefore, if there is no coach nearby, then you need to adhere to at least basic rules.
Seated leg abduction
A fairly similar exercise to the previous exercise trains the outer thigh, and also puts a little load on the buttocks.
Starting position: again sitting in the simulator, hands hold tightly to the handles, and legs are brought together behind the blocks. The principle of operation is exactly the same as with the reduction of legs, but here you need to work on breeding.
Slimming legs
Many people believe that slender legs are a luxury that is not available to everyone. In fact, this is not the case. It is quite easy to achieve this result, but it will take good willpower and hard work. To get perfect legs, you need to do the following exercises in the gym:
- Squats.
- Deadlift in an upright position.
- Raise on toes (standing up straight, with dumbbells or a barbell in your hands, you need to smoothly rise on your toes and lower).
Just three exercises will help you make beautiful legs that everyone around you will envy. And you need to perform them in 3 sets of 10 repetitions.
The legs are considered the largest muscle mass in the human body. Therefore, for high-quality study and stable progression of the lower body, athletes need to pay attention to each large muscle in the group. Consider leg exercises in the gym that are suitable for athletes of all skill levels and allow you to effectively load each muscle area.
Top 15 leg exercises in the gym
1. Squat with a barbell
You can't imagine leg workout in the gym without. It works on almost all the muscles in the lower body, with an emphasis on the gluteal muscles.
- Remove the bar from the rack and place it over your shoulders. Feet shoulder width apart, toes are slightly turned to the sides.
- Slowly lower yourself down, keeping your back straight. The main movement is performed in the knee and hip joints.
- Sit down to a level when a right angle is formed in the knee, then return to the starting position.
2. Romanian cravings
- Stand up straight with your feet slightly narrower than shoulder-width apart. The bar is held on free hands (with a straight back).
- Lean forward as long as the stretch permits (an indicator is a straight back, which should remain in this position throughout the movement).
- Take a minimal pause and return to the starting position with a powerful movement.
3. Leg press
An excellent basic exercise for training legs in the gym, which reduces the load on the spine. It works the quadriceps and buttocks, although the focus of the load can be changed by setting the legs.
- Place your feet on the platform, squeeze out the weight, and remove the locking handles.
- Slowly lower the platform down by bending your knees.
- There should be a right angle at the lowest point in the knee; excessive flexion should not be allowed, this harms the joints.
4. Seated leg extension
One of the most popular isolation leg exercises in the gym. Aimed at a thorough study of the quadriceps muscle. Also loads the calves a little.
- Position your legs so that the top of the "instep" is under the roller.
- Secure the body by grasping the handles.
- Extend your legs at a slow pace, making a minimal pause at the top.
- When extending, you cannot straighten the leg, this will create an increased load on the joint, therefore, it is necessary to leave a minimum bend in the knee.
5. Lying Leg Curl
An essential element of leg workout in the gym for men. Exercise not only develops the hamstrings and buttocks, but also improves blood circulation in the pelvic organs.
- Get into a prone position and lock the roller just above your heels.
- Raise your legs slowly while doing knee extension.
- At the top point, pause briefly and return to the starting position.
- To maintain the load in the muscles, the legs should be extended to form a right angle at the knee.
6. Forward lunges
Is one of the best leg exercises in the gym that can be adjusted to suit any need. Loads almost everything, with an emphasis on the quadriceps.
- Stand up straight with feet shoulder-width apart. Dumbbells (if necessary) are held in free hands.
- Step forward with your free leg, maintaining balance (support on the other leg).
- Lower down until a right angle is formed in both knees (it is forbidden to touch the floor with the knee of the supporting leg).
- Rise slowly and without jerking, returning to the starting position.
7. Back / Side lunges
In this exercise, it is enough to perform a step not only forward, but also back or to the side, shifting the load to the outer or inner thighs.
- Take a step back (or a wide step to the side) keeping your back straight.
- Take a minimal pause and return to the starting position at the same pace (without a jerk).
- The step width depends on the length of the legs.
8. Lunges on the spot
Can be done with large weights (barbell or dumbbells). The difference from regular lunges is that more load goes to the hamstrings.
- Put one foot forward one step and take a stop (the support goes on both legs, evenly distributing the center of gravity).
- Sit down as long as the stretch allows (or 1-2 cm before the knee touches the floor).
- Get up to the starting position.
In this type of lunges, the movements are not done alternately, but for a whole approach on each leg.
9. Jump squats
An excellent exercise that develops explosive strength and loads almost all of the muscles in the lower body. It can be performed both with weight and without weights.
- Place your legs slightly wider than shoulder level, bend your arms and hold them against your chest (it is advisable to interlace your fingers).
- Do the deepest squat, then jump up with maximum power.
- At the top point, spread your arms to the sides and slightly back to stabilize the body.
- Get down to the floor on your toes.
10. Standing Calf Raises
A classic gym leg exercise for men that works on calves. It can be performed both with weights and without weights.
- Stand with your toes on any ledge or stacked pancakes. Dumbbells are held on free hands, the back is straight.
- At a medium pace, rise on your toes, making a movement only in the ankle joint.
- The exercise should be performed until a pronounced burning sensation or in the amount of 15-30 repetitions.
11. Squat on one leg
This is a very difficult and technical exercise that loads all the leg muscles. It not suitable for beginnerswho recently bought a membership and don't yet know how to build their legs in the gym. Provides incredible stress on the legs and develops coordination and balance.
- Stand straight with feet shoulder-width apart (or slightly narrower).
- Begin to slowly bend your supporting leg at the knee.
- Take the other leg forward in parallel (you can not straighten the knee to the end, keeping the minimum bend).
- During the mastering phase, you can stick your hand to any support to stabilize your body position.
12. Steps to the platform
Good exercise for all muscles in the lower body, which can be used both (no weight) and muscle development (with weights).
- Stand straight in front of the curbstone, hold your hands on your chest (cross to cross) or in a free position.
- Take a step on the pedestal (it is important to put the whole foot on the pedestal, not just the toe), then transfer the support to the front leg.
- Lift off your back leg and place it on the pedestal.
- Lower the opposite leg down, returning to the starting position.
13. Squats in the Hack Machine
A good alternative for athletes who are looking for how to pump up their legs in the gym without a significant load on the spine. Focuses on the quadriceps.
- Lock your weight on your shoulders and place your feet in the middle of the platform (width and height, depending on the area being worked).
- Slowly lower yourself down to the level of parallel to the hip with the platform, and then return to the starting position (without fully extending the knee).
14. Seated Calf Raises
This exercise allows you to powerfully pump your calves using a lot of weight. Performed with a barbell.
- Sit on a straight-backed bench and place the bar (preferably in Smith's car) so that it rests just above your knees. Use a roller for convenience.
- With a powerful movement, lift up on your toes as high as possible.
- After a short pause, return to the starting position.
- Tilt the body forward and hold the support with your hands.
- Place your partner just below the lower back (in the tailbone area, closer to the buttocks).
- Stand on your toes slowly, trying to get as high as possible.
An example of a leg workout program in the gym
The standard program for working out the legs looks like this:
- Warm up.
- Barbell Squat.
- Romanian cravings.
- Lunge (any variation).
- Flexion.
- Extension.
- Lying Leg Press.
- Seated Calf Raises.
- Standing Calf Raises.
Conclusion
You do not need to do all the available exercises in one workout, this will lead to and reduce strength and muscle growth. It is optimal to perform 2-3 and 2-3 isolating ones per workout, evenly distributing the load on all muscle groups of the lower body.
Training legs in the gym in video format
The following 14 leg exercises fall into several categories. The first category includes basic exercises that work the quads, hamstrings, and glutes at the same time. The second category only includes exercises for the quadriceps. The third category is only exercises for the muscles of the back of the thigh. The fourth category is calf exercises only.
Each exercise is accompanied by a demonstration video. For a specially designed training program see "". After describing the exercises, you will find 4 workout programs for leg muscles, as well as links to articles on other muscle groups.
Basic leg exercises
Squats
Squats are one of the main leg exercises that are aimed at developing volume and strength. With the right technique and full range of motion, it works the quads, hamstrings and glutes. The usual stance for squats is slightly wider than shoulder width. You can turn your toes to the sides and spread your legs wider if you want to work out the inside of your legs. Be very careful when doing squats as it is very easy to get injured. The key point to look out for is keeping your back straight throughout the exercise. To do this, you must tilt your head back a little and look to the side where the ceiling meets the wall. Another key point is balancing the bar during the exercise. To maintain balance, the weight should be placed on the heels, which means you should be able to wiggle your toes during any phase of the exercise.
This is one of those exercises preferred by those with back problems or lack of access to a strength rack. Unlike regular squats, where the bar is on your shoulders or upper back, the depth of the squat in this exercise is limited by the position of the dumbbells. It is not recommended to use straps when working with heavy weights. If you want to work with a lot of weight, then do regular squats. Due to the difference in weight, dumbbell squats should be done at a higher rep range, although not too much, as it is still a strength exercise.
In this exercise, the weight of the projectile is not on the back, but on the upper chest and shoulders. The advantage of this position is that the weight does not put direct pressure on the spine. This exercise is suitable for those with back pain. Front squats work the quads better than regular squats. The only downside to this weight position is that it has less glute and hamstring activity than regular squats.
Smith Machine Squat
What makes the Smith machine so attractive is that it reduces the risk of injury during exercise. While doing regular squats, you take risks by swinging the weight back or forward. But since the Smith machine controls the movement of the projectile, you don't have to worry about balancing the weight. This control also allows you to drop into a deeper squat, which works well for the muscles in the back of the thigh and buttocks. Smith Machine squats have 2 drawbacks. The first is that a well-defined movement can be uncomfortable for less flexible people. The second is that, as in all exercises in the Smith machine, stabilizing muscles do not work in such squats, since the machine sets a strictly defined trajectory of the bar.
The leg press is one of the best mass and strength building exercises in the machine. It mainly works on the quadriceps. The muscles of the back of the thigh and buttocks also work here. The degree of activity of these muscles depends on the depth of the squat. The greater the range of motion, the more stress is placed on these muscles. As with squats, keep your feet shoulder-width apart with your toes facing forward. This position can be changed to shift the load on certain muscles. A wide stance makes the muscles of the inner surface of the legs work more actively. If you want to focus on the quads, then place your feet higher on the platform. This exercise is performed in 2 versions. In the first, you push the platform away from you, and in the second, you push off the platform to push the back of the machine back. In both cases, the muscles work the same way.
Hack squats
This exercise is similar to a regular squat, but it does not put weight directly on the spine. The main load falls on the quadriceps, and the secondary load on the muscles of the back of the thigh and buttocks. You can place your feet higher on the platform to work out the quads in the knee area better.
One of the best exercises for simultaneously working out the quads, hamstrings and glutes. For all muscles to work at the same time, you must do this exercise with full range of motion. If you are working with heavy weights, it is not recommended to lower your knee to the floor, as this can be painful and lead to injury. Lunges are most often done in place, but you can also move forward until you have completed the required number of reps or covered a certain distance.
Exercises for quadriceps
This is one of the few quads exercises. The exercise is isolating. The roller should be in the front of your legs just above your ankles. If the machine's backrest is adjustable, adjust it so that your back is completely flat against it and your buttocks are on the seat. You can put your hands on the handles of the simulator or simply lower them down.
Exercises for the muscles of the back of the thigh
This is one of the main leg muscle exercises that works on the upper back of the thigh as well as the glutes in the upper phase of the exercise. Although the exercise is usually done with two legs, you can do it with one leg if you want to work out the proportions. If you have problems with the lower back, then you must be careful when doing this exercise. Stretching while extending the legs, combined with the need to lift the weight from this position, can injure the lower back.
The exercise works the entire back of the thighs, as well as the muscles of the buttocks in the upper phase of the exercise. It is performed with one leg. The exercise is most often suitable for those with injuries. The load on the lower back is reduced due to the fact that it is performed while standing and does not stretch the body in the same way as when doing the lying leg curls. Standing leg curls involve working with weight discs, which means that you will be lifting the weight directly, rather than pulling a cable like you would with a leg curl in a machine.
This is one of the more advanced hamstring exercises. It is used to build strength and mass in the back of the thighs. Feet should be shoulder-width apart, with toes facing forward. The exercise should be performed with a lot of weight, so it is important to control each movement and not bend too much in the lower back in the upper phase of the exercise. If you have a back injury, then you should not do this exercise. Instead, do machine leg curls or standing leg curls.
Exercises for the calf muscles
This is one of the most common calf exercises. This machine has a different weight distribution than the leg press to help prevent back pain. When performing the exercise, the legs should be shoulder-width apart. The socks should be facing forward.
Leg Press Calf Raises
This is one of the basic exercises for building the volume and strength of the calf muscles. It can be performed on different simulators. The most common leg press is the leg press because it provides back support and the ability to handle very heavy weights. This machine has restraints on both sides. They should be removed when you press your feet, and you can leave them in place when lifting on your toes. This will provide additional safety when handling heavy weights. The usual stance for this exercise is slightly wider than the shoulders. The socks should be facing forward.
Seated Calf Raises
This is one of the simplest calf exercises. Feet should be shoulder-width apart, with toes facing forward. The difference between a seated lift and a standing lift is weight distribution. Pressing in the simulator places the load directly on the calves. In a seated position, the weight falls on the knees, which forces the calves to work, without the involvement of other muscles.
Leg muscle training program
Workout 1
Workout 2
| An exercise | Approaches | Repetitions |
| 1.hack squats | 4 | 10-12 |
| 2. leg press | 4 | 10-12 |
| 3.Straight Leg Deadlift | 3 | 10-12 |
Workout 3
| An exercise | Approaches | Repetitions |
| 1.squats | 3 | 6-12 |
| 2.Straight Leg Deadlift | 3 | 10-12 |
| 3.extension of the legs | 3 | 12-20 |
| 4.bending the legs | 3 | 12-20 |
Workout 4
| An exercise | Approaches | Repetitions |
| 1. leg press | 3 | 10-12 |
| 2.bending the legs | 3 | 10-12 |
| 3.extension of the legs | 3 | 10-12 |
| 4. standing leg curl | 3 | 15 per leg |