5 Top Leg Workouts For Men
Beef up those quads and hamstrings for overall strength
Yes, we all hate doing legs. Even those of us who have been going to the gym religiously since high school would do anything not to have to do a leg workout, especially after working another muscle group or two.
However, what's the point of having big arms, a broad chest and 6-pack abs if they're perched upon a pair of chicken legs? Unless you're going for that cartoon look, i.e. huge on top and tiny on the bottom, you're gonna have to start doing legs in some form or another.
So, here you have 5 of the best leg exercises for guys...
1. Let's start out with the basic squat, as that remains the best all around leg exercise (it's also good for your entire physique). It'll work your glutes, hamstrings and quads, so it's a great starter. For this, you will use a barbell (from the rack) with whatever weight you feel comfortable with. Rest the barbell behind your head on your shoulders. Keep your feet shoulder width apart, take the barbell off the rack and lower your body toward the ground. Keep your back straight and your arms still but lower yourself until your thighs are about parallel to the ground. Your knees should bend just over 90-degrees. Push yourself back up to a standing position and begin again.
2. The next exercise is the dumbbell Bulgarian split squat. This exercise will target your thighs, quads, calves, adductors and hamstrings. All you need is a couple of dumbbells and a bench. Stand in front of the bench with one foot behind you, resting on it. You shouldn't have to stretch your back leg to reach the bench, it should rest comfortably. Your front leg should be slightly in front of your body. Lower your knee on the back leg so that it almost touches the floor but not quite. Then slowly rise back up. You will want to repeat this exercise for both legs.
3. One exercise that will work all the parts of your legs from your quads and hamstrings to your glutes and calves is a leg press, performed on a leg press machine. Adjust the weight so that it is heavy enough to push you but not too heavy. Start with a plate on each side and work your way up. Sit down on the machine and place your legs a comfortable distance apart. Your legs should be bent close to your chest in order to do this. You will then push your feet outward so that your legs are outstretched completely and you are pushing the weights up. Bring your knees back to your chest slowly and repeat the process.
4. Another great leg exercise that will work your glutes and hamstrings is the dumbbell swing. Now this is a simple exercise that only requires one dumbbell. You will stand with your feet shoulder width apart. Hold the dumbbell with both hands out in front of you, arms outstretched. You want to push your hips back so that you are going into a squat while at the same time swinging the dumbbell between your legs. You will then rise back to a standing position with the dumbbell in front of you again.
5. Last of all are leg extensions. These can be done without machines however, they are much more effective if you use a machine for them. This exercise will add definition to your quads. You will sit down at a machine and make sure that you adjust the weights to a proper level. You will sit like you are in a chair with your legs behind a bar. You can choose to work both legs at the same time or only one at a time. Once you have the weight set and your legs behind the bar you raise them up so that they are straight out from your body. This causes you to push your leg against the bar, moving the weight. You lower your legs back to the starting position and then start again.
Most men concentrate on their abs, biceps and triceps, yet they ignore the equally important muscles of their glutes, hamstrings and quads. By adding these exercises to your workout, you will have strong, muscular legs in no time to round out your overall look.
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