Leg exercises. How to pump up your legs? Complete rocking guide

Strong and beautiful legs are the goal of any person who pays attention to himself and plays sports. For some, the priority in training will be to increase endurance and develop relief, and for others, it will be to increase the number of muscle fibers, that is, to increase muscle width and increase their mass.

Depending on your goal, choose exercises (their complexes), as well as the number of repetitions and weight. Today we will look at the most effective of them for building muscle mass.

Let's start with the fact that in order to achieve the desired result, your training for pumping up legs for mass must be completed at least 3 times a week, their duration should be from one and a half hours to an hour, not taking into account warm-up and stretching.

Between training days there must be a rest day to restore muscle strength. Warming up and stretching are a very important part of your workouts, as they reduce the risk of injury and prepare your joints and muscles for more severe stress.

What number of approaches and repetitions should be done to grow muscle fibers in breadth:

• Optimal number of approaches for the gym – 2–3, for training at home – 3–5.
• Number of repetitions V gym– 8–12, and the last couple of times should be given to you with great difficulty. If this does not happen, then increase the weight to increase efficiency. As for training at home, you can increase the number of repetitions to 14–17.

Brief anatomical data

Before starting the exercises, I would like to briefly touch on the topic of anatomy in order to know which exercise affects which muscle group.

The main muscle groups worked will be:

• gluteal;
• adductor muscle of the thigh (front surface) - quadriceps;
• abductor muscle of the thigh (posterior surface) - biceps;
• m. shin.

How to pump up in the gym?

There are basic exercises for legs for mass (they involve several muscle groups in the process at once) and isolated (they are often used after a series of basic ones to work out the lagging group).

Basic

Barbell Squat

Affects the muscles of the thigh and buttocks. Starting position: standing, legs straight, at shoulder level, holding the barbell on the trapezius muscle (not on the neck!).

After a deep breath, hold your breath and smoothly lower yourself down. In this case, the knees move forward a little, and the gluteal muscle and pelvis move back, the body forms an angle of 45° with the plane of the wall. We squat until the heels touch the floor (or the thighs are parallel to the plane of the floor). We strain our thigh muscles, focus on our heels and rise up, inhaling and taking our starting position.

If you want to focus on your quadriceps, place your feet narrower than your shoulders; if you want to focus on your biceps, place your feet wider.

During this exercise a large load falls on the back extensors, so be careful and don’t slouch when doing it, use a belt if necessary.

Deadlift

Acts on the gluteal, lower leg, biceps, back extensors. Starting position: legs bent in knee joints, thighs parallel to the plane of the floor, back straight. Hands hold the barbell with a straight grip slightly wider than shoulder width.

We take a deep breath and begin to smoothly lift the projectile, slightly bringing our shoulder blades together. We straighten up completely, exhaling air. Inhale again, hold your breath and return to the starting position, exhale.

Leg press

We pump up the lower leg, biceps, buttocks. Starting position: sitting on incline bench with legs at shoulder level located on a special platform. The legs at the knee area should not be completely straightened.

Remove the platform from the safety lock and, while inhaling, slowly lower it to chest. In the position of maximum flexion, the angle in the knee joint should be 90°. As you exhale, you should return the platform to its original position, while straining your muscles as much as possible and pushing the platform with your heels. At the end of the approach, we again secure the platform with fuses. Throughout the entire exercise, your back should fit snugly against the back of the bench.

The load on the biceps and quadriceps can also be adjusted based on the width of the legs.

The advantage of this exercise is that if you have a back injury, you can safely perform it without fear of causing additional injury to yourself, since it is not involved in it.

Isolated

Leg bending in a lying machine

We pump the biceps, partially the calf muscles. Initial position: lying on the bench of the machine, the support of the legs under the roller is above the Achilles tendon, hands on the handles of the machine.

You should bend your knees until right angle while inhaling, hold this position for a couple of seconds, then return to the starting position.

You need to choose the right weight especially for you, so that there are no jerking movements during the exercise. Your hips should be in close contact with the bench at all times.

Reduction of legs while sitting in the simulator

Affected inner part thighs, biceps. Starting position: sitting in the machine, hands on the side handles, legs apart and behind the pads.

As we exhale, we bring our legs towards each other and hold them at the point of maximum approach for a couple of seconds. While inhaling, we return to the starting position.

Particular attention should be paid to the upper torso, which must remain motionless.

Leg abduction while sitting in the machine

Are training outer part thighs, buttocks. Starting position: sitting in the machine, hands on the side handles, legs brought together and behind the pads.

The principle of operation is the same as in the previous exercise, only we work on spreading the legs.

Downloading at home

If for some reason you do not have the desire or ability to work out in the gym, we can advise you on an excellent selection of exercises for working your leg muscles at home. Let us remind you that the number of approaches should be at least 3, and repetitions – 15.

Let's move on to exercises to pump up the leg muscles - calves, biceps and others - at home, and a description of how you can correctly and effectively achieve the result.

Classic squats

The quadriceps, gluteal muscles, and biceps work. Can be performed both without weights and with additional weight(dumbbells, if any, or just a heavy bag).

The only thing you should watch out for is that it does not go beyond the level of your toes, that is, your shins should be perpendicular to the floor.

Read more about the correct squat technique.

Various lunge options

If you take 1 wide step forward and squat (thigh parallel to the floor) - this will be considered a forward lunge (mainly quadriceps and gluteal muscles), if to the side - then a side lunge ( outer surface thighs, buttocks, quadriceps).

Lifting with one leg onto a support

The muscles of the thighs, legs and buttocks sway. For this exercise you In addition to dumbbells, you will also need a chair.

From a standing position (with dumbbells in your hands at your sides), place one foot on a chair previously placed in front of you. Next, we transfer all our weight to it and make it a support one, and after that we lift the second one with the knee joint bent to waist level. Then everything is in reverse order. Returning to the starting position, we take on the other leg.

Romanian deadlift

The biceps muscle and buttocks are trained. Starting position: standing with your feet shoulder-width apart slightly bent and weighted arms at your sides in a neutral position.

Trying to keep our back straight, we lean forward, while simultaneously moving the pelvis and gluteal muscle back. Your hands will be at knee level in front or slightly lower. Inhaling, we return to the starting position.

1. Cardio – 5 minutes.
2. Squats with a barbell.
3. Lunges forward with weights.
4. Bend legs in a lying machine.
5. Deadlift.
6. Side lunges with weights.
7. Leg abduction in a sitting machine.
8. Cardio – 15 minutes.

To increase efficiency, you can train in the form of supersets.

Approximate complex:

1. Squats with a barbell, leg raises in a sitting machine.
2. Bench leg press, deadlift.
3. Side lunges, leg raises in a sitting machine.

Useful video

Here you will see how to gain muscle mass on your legs in the gym:

And this video will tell you how to pump up your calves and other leg muscles at home:

Have beautiful shape legs and buttocks are quite possible, you just need to put in a little effort, willpower and, of course, endurance, since no one has yet canceled the diet and the right way. Don't forget about correct mode sleep and wakefulness, because in its absence, the muscles will not be able to recover as quickly as possible. We wish you good luck and sporting success!

Advanced leg fitness programs consist of classic techniques. If you wish, you can master them yourself and build up your calves without leaving home.

It is better for men to start a training program for legs with, so as not to get sprains and other injuries during training.

Warm-up

• we run in place with our knees raised high;
• We throw our legs back on the back of the chair;
• Long jump at a fast pace.

We spend 1 minute on each action.

Calf raises

This best exercise to give volume to calves. Makes the soleus and gastrocnemius muscles work. With its help, men can pump up their calves and make them voluminous.

1. Maintaining balance, we rise onto our toes and smoothly lower onto our heels.
2. After 1 approach of 30 times, we take shells weighing from 10 kg, ideally above 20.
3. We focus on moving down.
4. If we manage to maintain balance, we stay at the top point.

When performing seated lifts, only the soleus muscle works. It is better to pump it at a slow rhythm so that the shortened muscle fibers have time to fully contract.

Variations

1. On a low platform ( wooden beam up to 8 cm), place the left sock.
2. Squeeze a dumbbell in one palm.
3. With maximum amplitude, we perform springy lifts with both legs, holding onto the wall with a free hand.
4. We change the position of the legs.

Repeat 3 times. We gradually increase the time (from a minute).

• If you point your fingers to the sides, the inner part of the lower leg will be pumped.
• When placing your feet straight, the load will be focused on the middle one. We rise with emphasis on our thumbs or little fingers.
• To activate the work of the muscles on the outside, we connect the socks and distance the heels.

Training barefoot gives a different feeling.

Lunges

Tones the buttocks and thighs, including quadriceps, loads the calves, lower back, and abdomen. Performed with a barbell or dumbbells. First we do it without complications.

1. The feet are wider than the hips, the knees are slightly bent, the lower back is slightly arched, the chest is in a wheel, the abs are tightened, the arms are lowered with a load.
2. We step forward with one foot, shifting the body weight to the abducted limb, and squat.
3. The knee is bent evenly, the other leg, with emphasis on the toe, hangs a few centimeters from the floor. We feel the tension in the muscles of the buttocks and the back of the thigh. We hold our breath, lean on the abducted limb, and rise.
4. Changing the position of the legs repeat 12 x 4.

You can alternate legs, perform a series for the left, then the right side.

Back lunges

Relieves stress from knee joints. Place the barbell on your shoulders or take dumbbells. We work from a classic position.

1. We step back with our left foot.
2. We sit down on the right with support on a straight knee.
3. With a focused movement, we straighten the right limb and place the left one in the starting position.

Until the technology is mastered, heavy weight we don't take it! Watch the position of your knees!

Variations

A series of exercises is aimed at deep working the inner and outer thighs, pelvic muscles, buttocks, and calves. Repeat 12 times in 3-4 sets.

Cross lunges.

1. With a shell in our hands we take a step right foot to the left with a straight knee, slowly sit down.
2. The left limb is extended behind.
3. We come back and duplicate for the opposite side.

Low lunges:

1. Let's stand up straight.
2. We grab the dumbbell with both hands and bring it to our chest.
3. Push your hips forward, shift your body weight to one limb, and lower yourself low.
4. After a pause of 3 seconds we rise.

Instead of dumbbells, you can place a barbell on your shoulders.

To the sides:

1. From this position, we take the shells with a neutral grip and lower our arms along the body.
2. We step wide to the left, with a straight leg we lower ourselves into a squat until the thigh takes a position parallel to the floor, tension is felt in the groin.
3. The heel is static.
4. When exiting the lunge, do not tilt your torso forward.
5. The push when lifting is performed from the foot.

Alternative exercise:

1. We stand on the disk with one foot.
2. By bending the knee and lowering the pelvis, we perform a deep sliding movement to the side. As the body moves, we bring the dumbbells to the chest and straighten our arms.
3. The center of gravity shifts to the heel of the dominant leg. We don’t bring our knees together, we don’t tear off our heels.
4. When returning to the starting position, lift the dumbbells up and then lower them.

We do it for both sides.

doing different options lunges, you will understand in practice how you can pump up your legs at home without exercise equipment. The main thing is to adhere to the correct execution technique!

Super effective squats

The exercise shocks the joints of the ankle, knees, and pelvis, strengthens the tendons, and is indispensable for gaining muscle mass and developing strength.

1. Legs at shoulder level, hands pubescent.
2. We lower our body and at the same time stretch our arms forward.
3. Focus on your heels, do not bring your knees behind your toes.
4. Move the pelvis back.

After the warm-up set, we pick up the weight. As we go down, we lift the dumbbells up. Returning to the starting position, lower the hands along the body (15x3).

Complication. Jumping puts serious stress on your calves. Extending your arms with dumbbells up, jump from a squat up or long (10x3).

Other exercises

"Scissors".

1. We get into a lunge position.
2. We jump up as high as possible. In the air we change the position of our legs.
3. The extended leg becomes the supporting leg.
4. Land softly, repeat 15 times.

Leg curl with dumbbell

1. Now we lie down facing the floor, holding a dumbbell between our feet.
2. We pull the projectile to the buttocks

Stretching

Leg stretching exercises for men at the end of a workout speed up the muscle recovery process.
We stretch the legs, buttocks, and lower spine.

1. From a straight position, bend the left limb, reaching towards the right knee.
2. We go down even lower, trying to touch the foot.

We freeze for 25 seconds. Repeat for the other side.

1. We sit on the mat, leaning on our wrists.
2. Legs are straight.
3. Omit top part torso, reach out with our hands to our toes, hold them towards us, without lifting them from the surface.

Difficulty developing leg muscles and increasing their mass is a typical problem for most beginning athletes. The situation is aggravated by the fact that, without achieving rapid muscle growth by performing typical exercises on machines in the gym, many people stop training their legs altogether and, at best, limit themselves to warming up on a treadmill.

However, training the leg muscles is one of the most important in the development of the body, since this muscle group makes up more than half of the total muscle mass of the human skeleton. Good news is that when the right approach You can even build powerful leg muscles with simple exercises.

From an anatomical point of view, the leg muscles are divided into dozens of large, medium and small muscle groups, being the most complex and interconnected muscle system in the body. For example, even relatively small calves are composed of many small muscles located at varying depths. This is why legs are so difficult to train.

The largest muscle groups in the legs are the quadriceps muscles in the front of the thigh (quadriceps), the gluteal muscles, and the muscles in the back of the thighs (including the biceps femoris). It is important to note that this division is conditional and very simplified - in reality, various leg muscles always work in connection with each other.

Features of leg muscle training in the gym

FitSeven has already written that the muscle fibers of the leg muscles (as well as the entire lower part of the body) predominantly belong to. Their main task is not to provide explosive force, but to perform monotonous work of low efficiency - for example, walking or holding the body in an upright position.

When training the leg muscles, it is extremely important to remember that these muscles quickly get used to repeated loads and the same type of exercises. Effective training feet implies like various techniques workouts (from low reps to) and a variety of exercises.

Leg day - exercise program

In most cases, beginners are advised to limit the number of exercises on the leg muscles as much as possible, using only basic leg exercises - that is, squats and deadlifts. A full “leg day” with leg presses and various isolation exercises on machines is recommended exclusively for advanced athletes.

An example of an advanced leg day:

• Warm-up (jumping in place) - 3-4 minutes
• Leg press in the simulator - 3-4 sets of 10-12 repetitions
• - 2-3 sets of 5-7 repetitions
• Leg curls in a lying machine - 3-4 sets of 10-12 repetitions
• “sumo” - 2-3 sets of 5-7 repetitions
• Extensions in a sitting machine - 3-4 sets of 12-15 repetitions

The best leg exercises

It must be recalled that muscle growth always requires both performing a low number of repetitions of the exercise (no more than 5-7 repetitions) with a large working weight, and the use of multi-joint basic exercises - that is, hypertrophy training. In the case of leg muscles, such exercises are squats and deadlifts.

Including secondary exercises performed with a large number repetitions (10-15 repetitions) and medium weight, helps to target specific muscle groups of the legs (for example, calves or muscles of the back of the thighs). However, the choice of such exercises always depends on the needs of the individual athlete.

Machine or barbell squats?

As we mentioned above, barbell squats are a basic and key exercise for developing leg muscles. At the same time, the leg press in the simulator, although it partially repeats squats, does not always serve as their full replacement. The role is played not only by the correct technique of performing bench presses in the simulator, but also by the ability to involve in the work.

Unfortunately, the leg press is often performed by beginner athletes extremely incorrectly and with excessive working weight, minimizing the work of the stabilizing muscles of the core and overloading the lower back. Beginners are recommended to first learn and then move on to the leg press in the machine, always combining both of these exercises.

What foods should you eat to keep your muscles growing and testosterone levels high?

Are barbell squats dangerous?

In fact, properly performed barbell squats pose less danger to the lower back and knee joints than an incorrect leg press technique in the machine. When squats, it is important to feel both the constant tension of the core muscles and the work of the leg muscles. In addition, the upward movement with the barbell must begin by lifting the pelvis, while looking slightly forward and down.

It is necessary to take a stable position in which the knees are spread wider than the feet. The bar should be on the bones of the shoulder blades - the hands should only support it, but not bear the main weight. When performing the exercise, your back should be straight and... And, as we have repeatedly noted, the abs and body should be as tense as possible.

The main rule for training leg muscles

Separately, we note that the main rule of training leg muscles in the gym is mandatory - in no case should you proceed to squats with a barbell or other heavy exercise without properly preparing the leg muscles for the load. Warm-up should include both cardio and light leg exercises.

In other words, you should start your workout with 5-7 minutes on the treadmill or stationary bike, then do a few sets of empty bar squats, and only then use additional weights. Otherwise, you risk not only getting a sports injury, but also significantly reducing your strength indicators.

***

To successfully train the leg muscles, beginners are recommended to perform basic leg exercises - barbell squats and deadlifts. For advanced trainees, a separate “leg day” is recommended, consisting of both heavy basic exercises with a barbell and light isolation exercises with dumbbells or on machines.

Video: how to properly pump your legs

How to pump your legs?

"Leg Day"

“Don’t skip leg day,” is a phrase often told to beginners. And for good reason. After all, everyone has probably had to observe when, with a fairly developed torso and shoulder girdle, a person has disproportionate skinny legs. We are, of course, talking primarily about the hamstrings and quadriceps. Skinny calves are not too noticeable, but they can also spoil your appearance to a large extent.

And, if in the autumn-winter period such a lag is not very noticeable, due to wearing trousers, then in the summer the picture is different. After all, it is powerful legs that distinguish a professional bodybuilder from an amateur who is more busy swaying his chest and biceps than the harmonious development of his entire body. And it is precisely because of weak legs that many bodybuilders never received the coveted titles.

But why is “leg day” so disliked by many athletes? Firstly, the fact is that the legs are precisely that area of ​​the human body that is extremely reluctant to respond to loads. This is especially true for the gluteal and calf muscles. It would seem that no matter how much effort you put in, they still don’t grow. This is, of course, not true. They are growing. Only much slower than, for example, the same biceps and chest.

Secondly, squats and deadlifts are among the most energy-consuming and difficult exercises in bodybuilding. Squats can bring an athlete to a semi-fainting or even fainting state - in the literal sense of the word. These include darkening of the eyes, increased blood pressure, and dizziness... In a word, they are extremely difficult for the body.
Naturally, a beginner begins to “evade” leg training in every possible way. And as a result, he gets the famous “chicken legs”.

Ways to train your legs

If you want to have truly developed legs, then it makes sense to adhere to the following rules.

For a beginner, two fundamental principles of training can be considered:

• performing squats with free weights. Precisely with free people, and not in Smith’s car. After all, free weight squats affect literally every part of the body, in fact, not just the legs. They increase overall muscle mass, which is important in the first years of training. In addition, they increase stress resistance and endurance. It’s not for nothing that squats are included in the list of the so-called “base”;
• deadlift. If squats are mainly needed to develop the quadriceps and buttocks, then the deadlift “breaks through” the hamstrings and gluteal muscles as well. The classic deadlift, just like squats, works to develop the entire body, also strengthens almost all muscles and promotes the growth of muscle mass. Deadlifts, along with squats, are included in the basic exercises in bodybuilding.

Weider's principles

• principle of partial repetitions. It lies in the fact that at the very end of the approach, when the strength is already running out, several repetitions are performed at incomplete amplitude. This may require the help of a partner;
• drop set: after performing an exercise with maximum weight, you need to reduce the working weight by about 20% and perform another set. And then reduce it by the same amount - and another;
• choose a weight at which only 2-3 repetitions are possible. Complete these two repetitions, rest for 20-30 seconds, and perform another 2-3 repetitions. Then again a short rest - and another 1-2 repetitions.

Preload principle

It consists in the fact that after a good warm-up, a weight is taken that is significantly higher than a normal working one. The maximum possible number of repetitions is performed with it, and then the weight is reduced to the usual working weight. This will then allow you to perform a greater number of repetitions, since the body has already mobilized for enormous weights.

• The so-called low bar squats train the legs very well. In this case, it is important to keep your back tilted at the lowest point of the movement and keep your head straight. The squat does not have to be deep: it is enough to squat until it is parallel to the floor.
• The low position of the bar shifts the center of gravity, so that as a result, the back and lower back are largely excluded from the work. But it’s the legs that are loaded.
• Romanian deadlift. The essence of the exercise is that the bar of the barbell is lowered only to the middle of the shin. This reduces the load on the lower back and specifically targets the hamstrings.
• Leg extension in the simulator. A familiar exercise for developing leg triceps. Some love him undividedly, while others, on the contrary, consider him something frivolous. It is quite possible that both sides are making a mistake: keeping their feet parallel to each other. It would seem that this is a trifle. However, it significantly reduces the effectiveness of the exercise.
• Feet should be kept apart different sides, if you want to draw the patella muscle (the so-called “drop”). And vice versa - brought together - if you need to distribute the load on the outer part of the quadriceps.
• Hack machine squats. An indispensable exercise if you want to pump up the front of the thigh in isolation. In this case, the feet should be placed narrower, approximately shoulder-width apart or even narrower. However, with such squats, all other muscles are turned off. Therefore, the hack trainer should not be used by beginners for whom it is important to obtain the overall volume of the leg.
• Wall squats. Legs are spread wide, toes pointing in different directions. Squats should be performed with a weight plate at your chest, since, of course, you cannot press tightly against the wall with a barbell on your shoulders. The squat is not performed to its full amplitude, but only to a position as if the athlete was sitting on a chair. At the bottom point you need to linger for a couple of seconds - and then push yourself up with a powerful jerk. At first, you can squat without any weights at all, using your hands to help straighten your knees.

If an athlete has a back injury, he can do squats with dumbbells for a while. In this case, the arms with dumbbells should be kept lowered and parallel to the body and careful attention should be paid to ensure that the body is not tilted.

But leg exercises have a number of features. Let's look at how to pump up legs at home for a girl and a man.

Anatomy

To learn how to properly swing your legs, you first need to understand how they are designed and how they work. Next, we will consider each component in order.

The thighs are made up of three muscle groups:

• the anterior hip flexor muscles called quadriceps, that is, the quadriceps muscle;
• the posterior hip extensor muscles, called the biceps femoris, that is, the biceps muscle;
• medial muscles adducting the thigh.

The main function of this muscle is to powerfully extend the leg at the knee. It is called the quadriceps because it consists of four different muscles:

• direct- the longest of all;
• lateral- a large muscle located on outside legs;
• medial- teardrop muscle, which is located on inside legs;
• vastus intermedius, which is located between the lateral and medial.

Despite the fact that The quadriceps is the largest and strongest muscle on the front side of the leg., she is far from the only one.
The anterior thigh muscles also include the adductor muscles: pectineus, sartorius, gracilis and adductor (short, long and adductor). These muscles are called adductors because they are the ones that adduct the hip.

The biceps femoris muscle belongs to the back of the thigh, which consists of two muscles: the semitendinosus and the membranosus muscles.

The main function of the posterior muscle group is to flex the legs at the knee joints and extend the torso when moving the lower leg.

The gluteal muscles are also classified as muscles of the lower extremities. In all respects, the gluteus maximus muscle is considered the thickest and largest. It originates from the pelvic bone and is attached to the back of the femur under the hip joint.
During the existence of the hip, she pulls her leg back. The gluteus maximus muscle is the most active when climbing a step, as it helps to straighten the hip joint.

It should also be said about the gluteus medius and minimus muscles. They lie under the big one, and thanks to their pumping, the buttocks look more rounded and attractive. To obtain the best result from an aesthetic point of view, all three muscles should be trained.

Did you know?IN human body there are about 650 muscles.

The lower leg muscles are represented by two parts: the gastrocnemius, located on the surface, and the soleus, which is hidden under the gastrocnemius. As with the glutes, for the best effect you need to pump both calf muscles.

The soleus is one-part, as it passes exclusively through the ankle joint. The calf joint is two-part because it passes through both the knee and ankle joints.
The calf muscle has two heads: lateral and medial. Their surface is represented by strong bundles of tendons. The gastrocnemius is much larger in size than the soleus and occupies the bulk of the lower leg.

The thick and flat soleus muscle lies under the gastrocnemius; it is much smaller in size, but at the same time performs an equally important function.

Best exercises

Later in the article we will look at the best and most effective exercises for training legs, including those that can be performed at home. If you have always been interested in the question of how to quickly pump up your legs at home, carefully study the following sections.

Barbell Squats

This exercise is considered a classic because, according to professional trainers around the world, it is the most effective for toning the lower extremities.

1. Approach the rack with the barbell, stand under it so that the bar is located on your upper back (on your trapezius).
2. Grasp the barbell with your hands so that it is comfortable and has good fixation.
3. Tighten and straighten your back as you lift the barbell from the rack and take a step back (but don't step back too far, as it will be difficult to work with more weight later).
4. Place your feet shoulder-width apart and place your entire foot very firmly on the floor.
5. Next, keeping your back straight, squat so deeply that your upper thigh is parallel to the floor (the deeper you squat, the more better result workout).

Important! While doing squats, you need to look straight ahead. If you look around, you will lose your balance, and then injury cannot be avoided.

It should also be said about the position of the feet during training:

1. If you place your feet shoulder-width apart, you will pump up your quadriceps more.
2. To increase the load on the muscles of the inner thighs, place your feet wide.
3. Narrow foot placement will allow you to pump up your outer thighs more.

Leg press in the simulator

If your goal is to build massive legs, this is the exercise for you. It is also done if there is a risk during squats with a barbell.

If you have the opportunity to do both a squat and a leg press, do it, this will allow you to build up large, powerful thighs.

How to do a leg press:

1. First of all, you should choose the right exercise on the machine, in which the buttocks and lower back will not come off the seat of the machine, otherwise there is a very high risk of injury.
2. Place your feet firmly in the middle of the platform, your feet should be shoulder-width apart or slightly narrower.
3. Firmly grasp the handles of the machine with your hands on the sides of the seat, hold on to them until the end of the exercise, this will give your torso stability.
4. After this, remove the platform from the racks and slowly lower it towards yourself as far as possible so that your knees touch your chest. Next, squeeze the platform up, but do not straighten your knees completely, so as not to relax your quadriceps and injure your knee joint.

Lunges with a barbell (or dumbbells)

It is recommended to perform lunges on a Smith machine because you won't have to worry about balance. This exercise can also be performed at home or with dumbbells.
How to perform lunges with a barbell:

1. As with barbell squats, place the bar on your back (traps).
2. Do it with one leg big step forward, feet should be in line. Maintain such a distance between your legs that when you go down on one knee, both legs should be bent at right angles.
3. The bar should be on the traps while one leg is in front and both feet are in line. Next, begin to lower yourself to one knee, lightly touching the floor (do not hit your knee on the floor, as this will cause injury), then return to the starting position.
4. It is recommended to lunge on one limb first, and then on the other.

Did you know? When walking calmly, a person uses about a quarter of all his muscles.

Hack squats

Hack machine squats are a variation of squats with a barbell on the shoulders. But they allow you to relieve a large axial load on the spine.

How to do squats on a hack machine:

1. Position yourself on the machine, sitting on it, bend your knees, place your feet shoulder-width apart (feet should be parallel to each other) in the middle of the platform. Lean the back of your body against the back of the hack machine, rest your shoulders against the support (your head should go between the rollers and not come off until the end of the squat).
2. Unlock the mechanism of the machine, but do not straighten all the way, as this will relax the quadriceps at the top and create heavy load on the knee joint.
3. Inhale and slowly squat down as deep as you can.
4. At the bottom point, focusing on your heels (not your toes), push off from the platform and straighten your legs. They should not be completely straightened.

Leg extension - isolation exercise, loading only the quadriceps. It is used as the last part of a set of exercises or as a warm-up.
This exercise does not build muscle in the thighs because it is isolated and is not used with heavy weights. Its function is to give a beautiful shape and relief to the upper thigh.

After you sit on the machine, place the roller over your feet and slowly straighten your legs.

Lying leg curls

The bend, like the previous exercise, is isolated and pumps the back muscles of the thighs. Fitness trainers recommend doing this exercise at the end of your workout.

You should also not focus on the heavy weight, since the main thing in lying leg curls is the execution technique. Otherwise, there is no point in wasting time on such training. How to do lying leg curls:

1. Do not lift your pelvis off the machine bench; it should be pressed tightly the entire time you perform it.
2. The roller should be placed on the back of the foot or slightly above the foot, but not on the lower leg.
3. Do not allow the joints to flex spontaneously and quickly. Try to hold your feet at the top point, and then slowly lower the projectile to the starting position. Do not lower it all the way, do not throw it at the lowest point, otherwise the effect of the exercise will not be so strong.

Calf raises (sitting, standing)

Calf raises are used to pump up the calf and soleus muscles.
To make the lesson effective, you need to follow these tips:

• the range of motion of the ankle joint should be as large as possible, this stretches the muscles and increases the load;
• use weights so that you can do a maximum of 10-12 repetitions.

• take the bar and lift the barbell;
• feet should be shoulder width apart;
• rise carefully onto your toes, try not to lose your balance.

• set the desired weight, sit on the machine and place your knees on the bolsters;
• straightens and bends the ankle joint the required number of times.

• sit on a flat bench and take dumbbells, place your feet fully in front of you.
• ask the trainer to place dumbbells on your knees, since doing this yourself is dangerous.
• holding the dumbbells with your hands, straighten your ankle.

If you are new to the gym, then first you need to familiarize yourself with the basic principles muscle growth, since without this knowledge, muscle growth is impossible.

1. Exercises are divided into muscle groups and according to the number of muscles involved in the work (isolating and basic). For beginners, it is recommended to do only the basic ones. They are responsible for rapid growth muscles. Basic exercises include exercises using free weights (for example, dumbbells or barbells). Isolation exercises should be avoided. Isolating exercises include training on simulators.
2. Need to do correct order exercises. You need to start with large muscles, and then move on to small ones.
3. For quality exercises, you need to do 6 to 12 repetitions. This will promote maximum muscle growth. A series of repetitions is called a “set” or “set.”
4. For a good muscle load, 3-4 sets are needed in one exercise.
5. You should rest for about 2 minutes between sets.
6. The average workout time should be 40–45 minutes.

Approximate complex for legs

Let's look at leg training programs for different categories of athletes. By following the training rules, you can achieve the desired result.

Newbie

You need to start training with. To do this, start with the easy ones. You need to run at a speed of up to 8 km/h for 5–7 minutes.

Next comes the usual one, at a speed of 10–12 km/h and a duration of 10 minutes. The pulse should be in the range of 80 to 90 beats per minute. Then comes the explosive run. The speed is 14 km/h, the duration is 5 minutes.
The pulse should remain in the range of 110–120 minutes. After jogging, you need to rest for 3-5 minutes while walking.

After 20 minutes on the treadmill, the muscles are fully warmed up and are now prepared for heavy loads. If it is difficult for you to run in this mode, then it is recommended to select a comfortable speed on the treadmill and run for 15 minutes.

• pancakes weighing 5–7 kg, perform 8–12 times;
• pancakes weighing 10–12 kg, perform 8–12 times;
• pancakes 15 kg, perform 6-10 times.

Next you can do leg presses.
This basic exercise can sometimes be used instead of squats (if there are problems with the spine or leg joints).

When performing the exercise, make sure that your lower back is pressed against the machine. And there is no need to straighten your legs in the second phase.

Approaches are performed in this order:

• pancakes weighing 10 kg, perform 12–15 times;
• pancakes weighing 12–15 kg, perform 8–12 times;
• pancakes weighing 20 kg, perform 6–10 times.

The next exercise is the lying leg curl.

This exercise works the back of the thigh. In order to enhance the effect of the exercise, the training roller should lie on the tendon. And it is not recommended to place your knees on the platform of the exercise machine.

Approaches are performed in this order:

• weight 15–20 kg, perform 15–20 repetitions;
• weight 20–25 kg, perform 15–20 repetitions;
• weight 20–25 kg, perform 12–15 repetitions;
• weight 30–35 kg, perform 8–12 repetitions.

Finish the set of exercises by straightening the lower limbs while sitting. When performing this exercise, only the quadriceps are loaded. The approaches are performed in this order:

• weight 10–15 kg, perform 10–25 repetitions;
• weight 15–17 kg, perform 15–20 repetitions;
• weight 20–25 kg, perform 12–15 times.

This workout is good for beginners. After 1.5–2 months of training, the muscles get used to the load. These basic exercises give general development legs After 3 months of performing such a complex, you can complicate the program.

For an amateur

For amateurs, leg training takes a secondary place. Amateurs do not focus on these workouts for the following reasons:

1. Pumped up leg muscles visually make your arms and shoulders smaller.
2. When performing active workouts for the legs, the cartilage surfaces can be destroyed due to the use of heavy weight.
3. When training the lower extremities great value has correct technique execution. Also, do not forget to warm up before exercise - it improves the elasticity of the ligaments, improves blood circulation in the hips, and prepares the joints for exercise.

• squat with a heavy bar;
• leg curls while lying on a machine;
• straightening the legs on the simulator.

You need to look ahead of you with your head raised. The first set should be 12 repetitions. For the second approach, add weight and do 10 repetitions. The third approach is heavier weight and 8 repetitions. The fourth approach is even more weight and 6 repetitions.

When performing this exercise, keep your upper body motionless, only your lower limbs move. It will be enough to perform 5 sets of 12 repetitions. Strictly adhere to the technique of performing the exercise.
Extending the legs on the machine develops the quadriceps. This exercise is performed at the final stage of training, as it does not load the lower back and does not require large quantity oxygen.

It will be enough to perform 5 sets of 15 repetitions, using the maximum weight possible for you.

Important! If you are interested in building muscle mass in your legs, it is recommended to perform these exercises 2 times a week. To simply maintain good physical fitness It is enough to perform this complex once a week.

For a professional

The program is an example of classical training. This program is recommended only for experienced athletes. According to the program, training is performed 2 times a week. Set of exercises:

• barbell squats- 8 repetitions, three sets;
• lunges- 12 repetitions, three sets;
• leg curls- 15 repetitions, three sets;
• calf raises- 25 repetitions, three sets;
• Romanian deadlift
• Barbell Bends- 10 repetitions, three sets;
• roman bench- 25 reps, five sets.

Coleman's program is high-intensity and volumetric. You can optimize it for yourself and use extreme weights. Set of exercises:

• leg extension- 30 repetitions, four sets;
• barbell squat- 15 repetitions, five approaches;
• Hack squats-15 reps, three sets;
• Romanian deadlift- 15 repetitions, four sets;
• donkey exercise- 30 repetitions, four sets.

The Frank Zane Program is a very popular training regimen that Zane used at one point in his bodybuilding career. Program for lower extremities:

• moving the leg back
• leg curl- 8–12 repetitions, 3 sets;
• leg extension- 8–12 repetitions, 3 sets;
• barbell squats- 8–12 repetitions, 3 sets;
• Romanian deadlift- 8–12 repetitions, 3 sets;
• back lunge- 8–12 repetitions, 3 sets;
• donkey exercise- 30 repetitions, 3 sets;
• sitting calf raise- 30 repetitions, 3 sets.

If done correctly and consistently, thigh and calf training can achieve good results.

The given examples from the programs help you individually select exercises and understand how to pump up a man’s legs at home in a week.

The article also contains exercises that show how to pump up thin legs for a guy or girl.