Chicken legs aren't attractive, we've long established that. Skipping legs day is bad for you, and your overall physique. Under-developed legs also hinder your overall ability to gain muscle, as your legs are the largest muscle group in your body, so not training them means lesser overall muscle mass causing lower hormone levels, wasting your full growth potential.
Here are six exercises to really build those legs.
Photo credit: Nash Jocic
This classic legs day move is extremely effective. Sit down on a leg press machine, and place your legs on the platform at a shoulder's width apart. Lower the safety bars and press until your legs are fully extended, and at a 90-degree angle. Breathe in, and lower the platform so your knees go closer to your chest. Then, push with the heels of your feet and return to starting position. You should feel the movement in your quads. Don't forget to lock the machine before stepping out once you're done with your set.
Photo credit: MyProtein
Here's another quad training move. Head to a leg extension machine, and select a weight. Adjust the pads so that your legs fit comfortably. Now, use your quads and push against the pad, so your legs are extended. Clench your muscles for a second, before lowering to starting position. Repeat as necessary.
LYING LEG CURLS
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Your hamstrings shouldn't be neglected, even if it's not the most obvious muscle you can flaunt. Lie face down on the machine, and fully extend your legs, placing them under the pad. Now, begin to curl your leg. Ensure that your thighs don't move from the pad. At the peak of the curl, hold for one second, before returning to the starting position and repeating.
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Goblet squats are a versatile move you can do anywhere to train your legs. All you need is a dumbbell, kettlebell, or something that has decent weight. Hold the weight with both hands close to your chest. With your feet apart, and slightly slanted, begin to squat. Lower yourself until your hamstrings touch your calves, and keep your back straight. Your knees and elbows should touch at the end of the squat. Return to start and repeat.
STANDING CALF RAISES
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Your calves are a very prominent muscle you should work on because they're one of the most regularly used. Standing calf raises can be conducted on a machine, or without. If you're on a machine, place your shoulders under the pad, and with your knees slightly bent, begin to tip toe. Make sure your calves are doing all the work. Hold it taut for one second, before lowering yourself down. You can perform the same movement without the machine, but hold weights in your hand to add some tension.
Photo credit: Athletic Performance Etc
This is a great move to train your glutes. Lift a barbell and hold the weights at hip level with your back arched, shoulders pushed back and knees slightly bent. Move your backside back and slowly lower the weight, keeping the bar close to your body. Your back should still be arched through the movement, and maximum extension usually occurs when the bar reaches your shin. Then, drive your body upwards with your hips until you're back in starting position.
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- July 15, 2017
- Beatrice Bowers