Leg workouts activate venous return and fight against water retention, Venous return is the process of blood flowing from the lower body to the upper body. Doing leg workouts allows for better blood circulation throughout the body. It also reduces water retention, which is the accumulation of water in the body’s tissues when there is poor blood circulation.
Leg workouts help to gain mass (leg muscles can grow and expand rapidly). This article is going to suggest leg exercises that are beneficial for mass gain. The reason is that the muscle groups in the legs, starting with the quadriceps and glutes, are potent muscle groups with many potentials to grow. If you are building a mass, these are exercises that you should do several times a week.
Intense exercises that burn calories:
In addition to helping gain mass, these are very intense exercises that burn many calories. They are also exercises that accelerate your metabolism if you do them with heavy enough loads. So they will also help you increase your caloric expenditure if you are looking to lose fat.
How to do leg workouts in weight training?
Workouts that you can do with bodyweight if you are looking for muscle strengthening.
The first way that is more suitable for beginners or during the warm-up is to do it with bodyweight. It doesn’t work for every exercise, but it does work for the squat or the front lunges. Doing it at bodyweight will allow you to either:
Strengthen your muscles if you’re starting out to do some cardio. But this is not the way to build mass and do the exercises more intensely. Exercises you can do with a weight (if you are gaining mass). The second way is to do it with a weight. This is how you should do it if you are gaining mass because it will build muscle. This is the way that the exercises are going to get intense.
2. The Squat:
Muscles exercised: quadriceps and glutes. This exercise primarily involves the quadriceps and glutes. What is the technique of the standing front squat?
The technique consists in :
Start standing with your feet at shoulder height and the bag in front of you on the front of your shoulders, putting your arms forward, crossed to put the weight on the top of your shoulders in a stable way. For the descent, the buttocks move back, and the knees should not move. This is how you will work your thighs and buttocks to the maximum without putting pressure on the knee joint.
Concerning the upper body, you must keep your back straight and your abdominals covered to solicit the lumbar vertebrae in a healthy way and not to force on the spine. The chest is out with the shoulder blades tight. You will quickly feel during the execution that the work of the body is complete. Of course, the lower body and the upper body start with the back and the abdominals, as was mentioned at the beginning of the article.
Which weight to choose?
The weight depends, of course, on your level. If you are a beginner, it is mandatory to start with a very light bag because it is an exercise that requires a perfect technique. You know now that the knee joint and the lower back are well engaged. And if you do the movement with your knees a little too far forward or your back slightly arched, you can hurt yourself badly.
I know what I’m talking about: I had pain in my lower back for two weeks after a bad squat posture when I first started. Pain to the point of not being able to walk, I wouldn’t wish it on you. Start with perfect execution by keeping your back straight and looking at your buttocks, without squatting but sitting down. You can gradually increase your sandbag’s weight further to strengthen your glutes, thighs, back, and abs.
3. Jump Squats
This is part of the plyometric method that is effective in many sports.
- The air squat: an exercise to do without weights for beginners or a HIIT session (high-intensity cardio)
The air squat is the same movement as the squat but without weights! I recommend it to warm up, to do cardio or to start if you are a beginner.
- The sumo squat: the variant to work the inner thighs (adductors)
The sumo squat is a squat with the feet further apart, and the toes are facing out. This emphasizes the adductors (inner thighs).
- The Pistol Squat: a challenging variation for advanced levels
If you consider yourself an advanced level, you can also do the pistol squat, a one-legged squat. This will work on your balance, and the tension on the leg is intense.
4. The Forward Lunge.
Muscles exercised: glutes and quadriceps (hamstrings in a secondary way). The muscles involved are mainly the thighs and the quadriceps. The more you space the front foot from the back foot, the more you emphasize hamstring work.
Execution of the standing exercise:
The front lunge exercise is performed standing. You have your legs close together (a little less than shoulder-width apart). Your back stays straight during the whole exercise, and you put your hands on your waist. The movement consists of taking a step forward by leaning on your leg.
The front leg should be at a 90-degree angle. The front leg’s knee does not go beyond your toes, and your support is on the heel of the front leg. During the movement, the heel of the back leg comes off to put your weight on your front leg and stay balanced. to return to the starting position, use the strength of your front leg.
5. Restless Leg Training.
It is possible to work with cumbersome loads for polyarticular exercises that primarily involve the legs. But to make them more effective, you absolutely must take a rest. Some people try to work them every day, but this is a mistake if you are looking for muscle hypertrophy.
I advise you to work intensely twice a week.
You may need these workouts: