You may find it surprising but leg workouts are one of the most neglected exercises which is astonishing because the legs play an extremely important role. Our walking, running and swimming, all depend on how strong our legs are. Legs have the largest muscle in the body and hence they require more energy than other body parts. Before you begin your exercises for leg muscles, there are a few things you need to keep in mind to ensure that your body is fit.
For best leg exercises for muscles, it is equally important to have healthy meals that are rich in protein and carbohydrates so that your body has the required energy. Protein shakes are a great option for post-workout replenishment for men as they enter quickly and are also absorbed easily.
Before any leg workout, remember to stretch to warm up. Men's body is usually so tight that you might pull something if you head into a workout straight away. Instead, ensure to stretch and warm up your body in order to have a better range of movement as well as to avoid injury.
If you are just starting out with leg workouts, then start from the basics instead of immediately jumping into a complex exercise. Start simple and build your way to more intensive leg exercises.
While working out, ensure to use your full range of movement. Not only will this help stimulate more muscle but it will also reduce the chances of injury. Short movements will give short muscle fibres thereby increasing your chances of injury.
Benefits of Leg Workouts For Men
Most people think it is okay to skip leg workouts because legs are strong enough already. However, that is a wrong decision to make. Apart from making your legs stronger, leg workouts have several other benefits such as-
Leg exercises are compound movements which means they involve many muscle groups. Therefore leg exercises like squats not only engage your thighs and hamstrings but also your core. These exercises also get your heart rate up for a bit of cardio hence you get multiple workouts done under a single one.
Leg workouts provide great stability along with a strong back and core which can thus help you in other sports as well, such as running, swimming, cycling.
Leg workouts are intense workouts because the leg muscles are the largest muscle group in the body. Therefore, no matter what leg workouts you do, you end up burning a lot of calories which eventually lead to weight loss.
Leg workouts done with a proper form can prevent lower back pain from occurring. However, without the proper form, you may end up increasing the risk of a back pain.
Performing squats and deadlifts helps increase the release of the human growth hormone which can help you build muscles faster.
Overall leg workouts help build your athleticism as well as mental endurance
Now that we have an understanding of leg workouts benefits, let us jump into some best exercises for leg muscles for men. Some of these can be done at home while others may require equipments. By performing these workout routines you will be well on your way to stronger and toned legs.
33 Best Leg Workouts For Men
Goblet Squat
Goblet squats help strengthen the quads, calves and gluteal muscles and also tone the legs and thighs.
How to do:-
A Goblet squat is done by standing with your feet hip-width apart and holding a kettlebell in front of your chest such that your elbows point towards the floor.
Now bend your knees and push your hips back, like you squat.
Come back to the normal position. This is one repetition
Banded Lateral Walk
Banded lateral walk for legs helps to build up your sides as well as activates your glutes.
How to do:-
Place a resistance band underneath your feet and stand hip-width apart with your knees slightly bent
While maintaining your core, step with your left foot towards the left followed by the right foot. Step back
Single Leg Deadlift
This exercise helps you challenge core strength and stability.
How to do:-
Holding a kettlebell in your right hand, stand with your left leg slightly bent
Lean forward, extending your right leg straight behind you, until the kettlebell lowers straight down almost touching the floor
Drive into your left heel to return to the standing position
Romanian Deadlift
This exercise helps your hip joints and hits the low back, glutes, and hamstrings.
How to do:-
Holding a kettlebell in your hands, stand with your feet hip-width apart, knees slightly bent
Position the kettlebell in front of your thighs
Keeping your knees slightly bent, press your hips back as you bend at the waist and lower the weights toward the floor. Come back to your position
Staggered Stance Deadlift
This leg exercise helps target your lower back and hamstrings
How to do:-
Hold a kettlebell in front of your thighs with both palms facing toward your body.
Stagger your legs, stepping your right foot back and your left foot forward.
While your right heel is off the ground, push your hips back as you hinge forward
Once your hips reach 90 degrees, return to start
Lateral Lunge
This helps develop the quadriceps, hamstrings and glutes.
How to do:-
Stand with your feet hip-width apart, hands clasped in front of your chest
Take a big step to the side with your right leg, then push your hips back, bend your right knee, and lower your body until your right knee is bent 90 degrees
Return to normal position
Thruster
This is the best exercise for thighs. It helps strengthen your upper body muscles.
How to do:-
Hold a pair of dumbbells next to your shoulders and stand with your feet shoulder-width apart
While keeping your torso upright, lower your body until the top of your thighs are parallel to the floor
Push your body back to a standing position while you push the dumbbells above your shoulders. Return to regular position
Box Jump
This leg exercise helps your glutes.
How to do:-
Stand six to eight inches back from a six-inch step or box
Get into an athletic stance with your knees slightly bent and your weight on the balls of your feet
Jump onto the center of the step, then immediately jump back down to start, landing softly on the balls of your fee
Bulgarian Split Squat
This helps with muscular balance.
How to do:-
Hold a dumbbell in each hand, stand about two feet in front of a step; extend your right leg back and place your foot on the step
Bend your knees to lower your body as far as you can, keeping your shoulders back and chest up
Pause, then press through your left heel to return to start
Sumo Squat
This leg exercise helps move your legs in towards your body.
How to do:-
Stand with your heels shoulder-distance apart, then turn your toes slightly open while holding a kettlebell or dumbbell in front of your hips
Bend your knees, reach your hips back, and lower down into a squat
Allow your arms to hang so that the kettlebell remains under your shoulders
Pause at the bottom for two seconds then come back up
Ice Skater
This ice skater exercise for leg muscles helps engage your core.
How to do:-
Keep your legs shoulder-width apart
Cross your left leg behind your right leg as you bend your right knee 90 degrees
Extend your right arm out to your side and swing your left arm across your right leg
Jump a few feet to the other side, switching the position of your legs and arms
Calf Raise
This Calf raise exercise strengthens your calf muscles.
How to do:-
Stand on one foot, with your other leg raised up
Stand with your abs drawn inward
Rise up onto the balls of your feet with knees straight but not locked
Pause at the top, and squeeze your calf muscles. Lower down
Reverse Lunge
Reverse lunges are safer while emphasizing the glutes and quads.
How to do:-
Stand with your feet hip-width apart, and hold a kettlebell in front of your chest
Step back with your right leg and bend both knees as you lower until your left knee is bent 90 degrees
Stand back up
Good Morning
This Good morning exercise for leg muscles helps strengthen your posterior.
How to do:-
Stand with your feet shoulder-width apart, with a resistance band under your feet and wrapped around the back of your neck
Keeping your knees slightly bent and your torso straight, slowly bend from your hips until your upper body is parallel to the floor
Hold for 5 seconds and return to start
Banded Hip Drive
This leg exercise helps your hips and glute activation.
How to do:-
Wrap one end of resistance band around an anchor like a kettlebell, and the other around your hips
Place your knees about shoulder-width apart with your feet together so that they form a triangle
Begin by sitting on your feet and then lift your body up and out, extending your hips
Curtsy Lunge
This Curtsy lunge is the best exercise for thighs. It helps strengthen your inner thighs.
How to do:-
Stand with your feet hip-width apart holding a kettlebell in front of your chest
Take a big step back with your right leg, crossing it behind your left
Bend your knees and lower your hips until your left thigh is nearly parallel to the floor
Keep your torso upright and your hips and shoulders as square as possible. Return to start
Step Up
This Step up leg exercise benefits your quadriceps.
How to do:-
Place your left foot on a step or a bench and your right foot on the floor
Pushing through with your left foot, lift your body up until you're standing on top of the bench
Drive your right knee up until it forms a 90-degree angle. Pause, then return to start
Pistol Squat
This helps your hips, hamstrings, quadriceps and calves.
How to do:-
Sit on a box or chair. Lift your right leg and fold your hands in front of your chest
Driving through your left heel, stand up from the chair. Pause, then return to start
Squat Jump
This Squat jump exercise helps engage your muscle fibres.
How to do:-
Stand with your feet hip-width apart, toes forward, with your hands in front of your chest
Bend your knees, then jump as high as you can
Land softly on the balls of your feet and immediately lower into your next squat
Split Squat
This helps engage muscles resulting in more power.
How to do:-
Stand with your feet in a staggered stance with your left foot in front of the right
Lower your body into a split squat
Quickly jump up and scissor-kick your legs so that you land with your right leg forward
As soon as your feet land, lower your body into the original position
Cable Kickback
This leg exercise helps your hamstring muscles.
How to do:-
Get on your hands and knees and wrap one end of a resistance band around your right foot and hold the other down in front of you
While keeping your abs tight, contract your glutes to slowly kick the right leg back until it's straight
At full extension, squeeze your glutes for a second. Slowly bring it back down
Lying Lateral Leg Raise
This lying lateral leg raise exercise helps build the side of your glutes.
How to do:-
Lie on your left side, rest your head on your left arm, and place your right hand on the floor in front of your chest
Your bottom leg should be bent, and top leg straight
Without moving any other part of your body, slowly raise your top leg as high as you can. Pause, then return to the starting position
Rainbow Kick
This rainbow kick exercise for leg muscles helps your hamstrings.
How to do:-
Start on all fours, hips directly over knees and shoulders directly over wrists
Keeping your spine neutral and core engaged, straighten one leg out to the side or at a 45-degree angle, so the tips of your toes are touching the ground
Lift your straight leg up and around in a rainbow arc behind you
Touch your toes to the ground on the other side of your bent leg, then bring them back to the starting position
Glute Bridge
This helps with strengthening.
How to do:-
Lie on your back with your knees bent, feet on the floor
Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling
Hold the position for two seconds before lowering to start
Single Leg Glute Bridge
This helps your back and hamstrings.
How to do:-
Lie on your back, arms spread out and knees bent, with feet flat on the floor, hip-width apart
Keeping your thighs aligned, straighten one leg so that your toes point up
Squeeze your glutes to lift your hips evenly off the floor, then lower
High Knee Toe Taps
This leg exercise helps strengthen your muscles.
How to do:-
Stand facing a bench or box with your hands on the hips
Tap your left foot on the bench, then swap legs and tap your right foot, quickly alternating sides
Ensure to keep your back straight
Inner Thigh Leg Lifts
This is one of the best exercises for thighs. It helps in tightening and strengthening your inner-thigh muscles.
How to do:-
Lie on one side with legs out straight and stacked on top of each other and your torso flat on the mat or propped up on your forearm
Cross your top leg over the bottom leg, bending at the knee, so that your top foot is in front of your bottom knee
Lift your bottom leg toward the ceiling in a slow and controlled movement
Keep your torso stable throughout. Return to start
Inverted Inner Thigh Openers
This leg exercise targets adductors, abductors, quads, hamstrings, and lower abs.
How to do:-
Lie on your back with your knees bent and feet flat on the floor
Lift your right leg up, keeping your thighs touching, and extend your leg up toward the ceiling
Slowly lower your right leg out to the right side as far as you can while keeping your hips and lower back glued to the floor
Plie Squat Calf Raises
This leg exercise helps strengthen your calf muscles
How to do:-
Stand with feet wider than shoulder-width, toes turned out, and hands on the hips
Squat until your thighs are parallel to the floor
While staying in a squat, lift both heels off the ground and hold for two seconds
Reverse Lunges with Knee Lifts
These help your inner muscles.
How to do:-
Similar to the reverse lunges we did earlier, these will be accompanied by thrusting your knee toward your chest when you stand.
Bulgarian Split Squat
The Bulgarian split squat is one of the best leg exercises you can do for developing your quads, hip flexors, and posterior chain (hamstrings, glutes, and back). This exercise is easy to learn, load, and program.
How to do:-
Holding a dumbbell in each hand, step forward with one foot and rest your rear foot on an elevated platform or bench, top of the foot facing down
Bend your front knee to lower yourself, making sure that your knee doesn’t track out ahead of your toes
When your knee joint forms at least a 90-degree angle, reverse the motion, driving through the heel of your forward foot to return to standing
Walking Single-Leg Straight-Leg Deadlift Reach
This exercise can be used to improve your posture, build strength, and pack on muscle
How to do:-
Stand with your feet hip-width apart and your arms hanging to the side of your thighs. Lift your right leg behind you
Keeping your lower back naturally arched, bend forward at your hips and lower your torso until it’s nearly parallel to the floor while you make your opposite hand reach the floor
Return to the starting position, take two steps forward, then repeat the movement with the opposite leg
Wall Sit
A wall sit is an exercise done to strengthen the quadriceps muscles.
How to do:-
Stand with your back pressed against a wall, your knees bent and thighs parallel to the ground and hold the position for 45 seconds.
These 33 best leg exercises for men will ensure that your legs get the best workout and continue to support your body.
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