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This article was co-written by Danny Gordon. Danny Gordon is a certified personal trainer by the American College of Sports Medicine and owner of The Body Studio for Fitness, a gym in San Francisco Bay. With over 20 years of fitness coaching experience, he focuses on small group training at his gym. Danny received personal trainer certifications from California State University, East Bay and the American College of Sports Medicine.
There are 20 references cited in this article that you can see at the bottom of the page.
This article has been viewed 17,328 times.
Gym people often have a saying: “Good friends do not forget to remind each other to exercise their legs”. Maybe you’re just starting to work out your leg muscles, or you didn’t focus on your legs before but are now incorporating leg exercises into your daily regimen. Regardless of your fitness level, there are general steps to building an effective leg workout.
Steps
Design the best workout for you
Determine how much time you need to exercise. How many hours can you spend doing leg exercises each week? Determining the amount of time will help you sift through the leg exercises that work best for you. A 15-minute workout with a consistent schedule can produce the same results as a 30-minute or 1-hour workout.
Consider the types of devices you have access to. Before you start designing your leg workout, think about whether you can use the treadmill and other gym equipment, or if you just want to do a simple exercise regimen at home. If you don’t have one, then you should buy equipment like free weights and exercise mats, they are quite economical alternatives to signing up for a gym membership. There are many leg exercises that don’t require the use of gym equipment. [1] X Research Source
Consider how much you want to develop leg muscles. If you’re an athlete looking to build leg strength, the workout should be heavier and more impactful. If you just want to tone your legs with basic exercises, the session will be lighter. Also, if you want to develop a specific muscle group (say, your butt or thighs) then you have to do exercises that target that muscle group.
- Remember that male and female body structures are biologically different, so their muscles will naturally develop differently. It is often misunderstood that women can have strong, muscular legs if they exercise their legs too much. In fact, women often don’t develop large muscles because they lack testosterone. [2] X Research Sources Therefore, you need to consider your physical condition and gender and set reasonable healthy goals when planning your workouts.
Plan your workout
Start with a warm-up. If possible, you should start your workout with a 5-10 minute warm-up with cardio and/or stretching. Regardless of whether you’re running on a treadmill or running outdoors, a warm-up time is essential to get your mind and body ready for the leg workout. Running or jogging twice a week can also burn fat and tone your legs. [3] X Research Source Besides, warm-up will help warm up the leg muscles, create better flexibility and increase the range of motion of the legs. [4] X Research Source Remember, never exercise or stretch a cold muscle as you could injure yourself.
Start with the basic exercises and customize them accordingly. Basic exercises like the squat, traditional weightlifting, and calves are very effective for the leg muscles. [5] X Source of Research However, there are many variations of these exercises that you can perform, using only your body weight or barbell and/or free weights. [6] X Sources Many exercises target specific muscle groups (buttock, quadriceps, hamstrings, calves), so for best results you must design a well-balanced workout Focuses on multiple leg muscle groups. [7] X Research Sources
- The basic squat (using body weight) is a great start to any leg workout. [8] X Research Source From basic squat you can switch to jumping combined squat, [9] X Single leg squat research source , [10] X Research source and barbell squat. [11] X Research Source
- The leg lunge is also a good exercise to tone the quadriceps. Try the inline skating step [12] X Research Source , cross leg lunge [13] X Research Source , and three-way lunge. [14] X Research Source
- Traditional weightlifting can be done with free weights or your own body weight. You have to incorporate many variations of the traditional weightlifting exercise, including the straight waist curl [15] X Research Source , single leg lift [16] X Research Source , and barbell squats. [17] X Research Source
- Calves are a simple but effective exercise. You can tiptoe on the first step [18] X Research Source , with chair support [19] X Research Source , or if you’re a gym member, use a step machine.
- Do inner and outer thigh exercises such as lying on your butt and lying on your side with your legs crossed.
Practice regularly. Obviously the best way to get strong leg muscles is to exercise regularly. Do each exercise several times, at first you only do a few beats for each time and gradually increase the number of beats as your health gets better. [20] X Research Source Try to work out your legs several days a week, but not continuously, because muscles need time to rest. Always be careful not to force your body to work or exercise too much. [21] X Research Source
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Maintain correct posture. Quality, not quantity, will yield better results. Focus on keeping your back straight, and don’t overextend your leg muscles as you could injure yourself. Use a mirror to check your posture and posture during the workout. [22] X Research Source
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Check the progress over time and make adjustments. Track your progress in your notebook, phone or computer with one of the fitness apps available. [23] X Research Source Consider modifications and additions to existing training regimens. Perhaps you’ve been doing some exercises for a while and are starting to see results, and think it’s possible to increase reps for a particular exercise, or want to add heavier workouts with barbell or dumbbells. [24] X Research Sources
Always stretch at the end of each workout. Stretching helps prevent injury, increase blood circulation, and reduce muscle fatigue. It’s an important step in your regimen that you shouldn’t skip. [25] X Research Sources
- To stretch properly, you focus on the main muscle groups (calves, thighs, hips, lower back) and always stretch for both sides of the body, performing the same stretch movements for both sides ( or two legs). [26] X Trusted Source Mayo Clinic Go to Source
- Make smooth movements. Do not bounce hard when stretching as this can cause injury. Pay attention to breathing evenly while stretching and hold each stretch for at least 30-60 seconds. [27] X Trusted Source Mayo Clinic Go to Source
- The general rule of thumb for the depth and length of a stretch is: a little discomfort is fine, but you shouldn’t feel any pain. You may feel a stretch as the muscles slowly release, but if you feel pain, even a little, have to contract until you find the right stretch. [28] X Trusted Source Mayo Clinic Go to Source
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Eat healthy to help muscle growth . In addition to the determination to exercise regularly, you need to eat healthy to ensure that you get enough vitamins, minerals, and nutrients each day. A well-balanced diet means you have enough energy to complete your workout, providing you with a healthy source of energy to keep your body toned and strong.
- Balance is key. Try to eat enough of the following food groups – grains, protein foods, green vegetables and fruits, dairy products. Listen to your body and eat when you’re hungry. Stop eating when you feel full. [29] X Research Sources
- Choose a variety of foods. Try to eat different foods from each group. For example, don’t just choose apples when you want to eat fruit, or just choose carrots when you eat vegetables. Eating a variety of foods each day will help you get the nutrients you need. [30] X Research Source
- Eat just right. Don’t eat too much or too little of a certain food. All foods, if eaten in moderation, can be part of a healthy diet. [31] X Research Source You can eat either cookies or ice cream as long as it’s balanced with other healthier treats!
Advice
- If you’re using weights in your training regimen, start with lighter weights and gradually work your way up to heavier weights. Even experienced weightlifters should start off with light weights for new exercises, instead of going heavy right away and risking muscle strain.
- You can also build leg strength with gentle activities like hiking, cycling, and yoga, as well as sports like soccer and basketball. Living an active and balanced life, combined with a regular exercise regimen, is the most effective way to build and maintain muscle.
- There are many training regimens that are often called “best”, but use your body as a guide and customize the training regimen to suit your schedule and fitness. Of course, after all the effort, you should be proud of your beautiful and healthy legs!
- Usually you should develop thigh muscles because it helps you to keep your body more stable. Let’s start practicing!
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This article was co-written by Danny Gordon. Danny Gordon is a certified personal trainer by the American College of Sports Medicine and owner of The Body Studio for Fitness, a gym in San Francisco Bay. With over 20 years of fitness coaching experience, he focuses on small group training at his gym. Danny received personal trainer certifications from California State University, East Bay and the American College of Sports Medicine.
There are 20 references cited in this article that you can see at the bottom of the page.
This article has been viewed 17,328 times.
Gym people often have a saying: “Good friends do not forget to remind each other to exercise their legs”. Maybe you’re just starting to work out your leg muscles, or you didn’t focus on your legs before but are now incorporating leg exercises into your daily regimen. Regardless of your fitness level, there are general steps to building an effective leg workout.
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