Muscle growth occurs thanks to stimuli performed during targeted exercises and workouts , which cause microlesions in the muscles. One of the most requested parts at the time of bodybuilding is the lower limbs and, therefore, choosing efficient leg training is the best way to activate the growth of the thigh muscles , leaving them more turned and voluminous.
The so-called lower limbs are composed of the leg muscles (quadriceps, hamstrings , adductors and abductors) and glutes (divided into minimum, medium and maximum). Do you want to know what are the best trainings to activate these areas ? So, continue reading this article and check out the exercises that work in that region, as well as tips to improve execution and, consequently, the results. Come on?
Check now 6 leg workouts you need to practice
1. Squat
The squat first recruits the quadriceps, which is the front of the leg and one of the largest muscles in the body , ensuring volume for the limbs. However, it can be considered a complete exercise, since it also affects the hamstrings and gluteal muscles and, therefore, is one of the main members of leg training .
In addition, this exercise performs a knee flexion and promotes hip extension and, therefore, cannot be left out when the goal is to thicken the thighs.
Because it is very popular and involves a wide movement of the body, it is necessary to pay attention when doing this type of training . Doing it correctly, taking care of your posture and using the best range and load according to your physical capacity are fundamental measures to enjoy all the benefits of this exercise
The squat can be done freely, with barbell and washers on the shoulders or on the device with the barbell fixed – here, the barbell is secured, which ensures greater safety for those who are starting. For those who have never done the exercise, the ideal is to start without weights to get used to the movement and, only then, gradually add the loads.
To perform correctly, it is necessary to position the feet parallel to the floor (being able to lean out, depending on the type of movement), place the bar on the shoulders and squat slowly, observing the position of the bent knees, which should not pass the foot. Then, stand with your spine aligned and repeat the movements according to your series.
2. Stiff
Also very popular due to its efficiency, the stiff is one of the best exercises to work the muscles of the back of the thigh (hamstrings). In addition, depending on the position recommended by the instructor, he may or may not activate the glutes.
The stiff is a type of leg training that involves a lot of body stabilization and strength in the arms to hold the loads. For this reason, remember to start with small loads, until you adapt to the movement, since weights beyond your limit tend to influence performance, damaging your lower back.
This exercise can be performed with the legs more extended , a position in which there is a greater recruitment of the hamstring muscles, or with the knees slightly flexed to activate the glutes. It is also possible, when there is greater flexibility, to perform the movement on a step, increasing its amplitude.
To perform the stiff correctly, position your feet parallel and, with the barbell or dumbbells in hand, descend with your spine straight up to about a 90 ° angle. Then, lift without changing the lumbar alignment.
3. Hip elevation
Hip lift, also known as hip thrust , is one of the leg workouts that work the glutes, the back of the leg, the abdomen and stability, and can be done with or without loads.
Because it does not require equipment, this training can be done anywhere. For its execution, a mat and a washer or dumbbell with the indicated load are required.
Your execution of this leg workout is done as follows:
First, lie on the floor with your belly up, leaving your spine aligned and your feet facing down, slightly apart and very firm. Then, hold the weight at the height of your pelvis and lift your hips toward the ceiling and return to the floor. Don’t forget to contract your buttocks and abdomen for best results .
4. Sink
Also called advancement, this is one of the most traditional and well-known exercises for bodybuilders . By promoting knee flexion, at the same time that the hip extension is performed, it acts on both the quadriceps and posterior muscles, also activating the glutes. It can start to be done without loads and then use dumbbells, rings or bars, as well as variations on the step to enhance the results.
Because it is an intense exercise and requires balance, great care is needed in execution , and the evolution must be progressive. The sink is unilateral, that is, it is done with one leg at a time , varying the intensity according to the level of fitness.
In order not to make a mistake in the execution, place one foot in front of the body, descend until the two knees are aligned, forming 90 °, and get up. The exercise can be done alternating leg by leg or sets with the same number of repetitions for each member.
5. Elevation of twins
The lifting of twins is an exercise that works the calves. This training consists of positioning yourself on a step or stair step on the tip of the feet and making the movement of descending and ascending. To enhance the activation, shin guards can be used.
In addition, a variation of this exercise can be done on the specific bench, on which you sit, place the load and move the device with the strength of your calves.
6. Adductor and abductor chair
The training done in the adductor chair serves to activate the adductor muscles , that is, from the inside of the leg. This is an area that usually accumulates a lot of fat, especially in women and, therefore, its strengthening, in addition to making the aspect of the thigh more beautiful, also ensures greater stability.
The execution in the abductor chair consists of working the lateral part of the thigh, making the leg more turned and helping the body to remain stable during other exercises.
So, did you already know these exercises? There are several types of leg training , and the recommended thing is to look for gyms and trained professionals, who can guide you in the correct execution, the proper load and possible physical limitations, creating a periodization that adapts to your routine.
Now that you know all the benefits of performing leg training with quality, check out the advantages that Gympass brings to you, offering an adequate professional accompaniment and the best structure for exercising.
