Good looking legs are hard to get, especially if you don’t have time to work out all day every day. That does not mean, however, that we don’t all aspire to have beautifully tones quads and hamstrings, and nice firm glutes. So we have done our research and come up with the top 5 legs muscles exercises that will define your legs and make you feel sexy!
Exercises For Legs Muscles
1. Barbell Or Dumbbell Squats
You definitely know by now how we feel about squats- something along the lines of eternal love and gratitude. What you might not know is that they are one of the easiest and most effective legs muscles exercises ever. They don’t require too much equipment- either a barbell or a couple of dumbbells- and there is a squat rack in pretty much any gym.
The barbell squat is more effective because you rest it on your back. Therefore it works your back and core, as well as your glutes, your hamstrings and your quadriceps. They help strengthen your hips, and they are a pretty basic movement that is easy to learn and perform.
2. Leg Press
The leg press does to the legs muscles pretty much what the squat does. The difference is that you can load the machine with more weight that you would load your barbell. If you want your legs muscles to be super strong, then you can do leg presses with higher weights that you would be able to squat. Because with the leg press, the strength in your back and core is not going to hold you back from adding more weight.
Make sure your feet are shoulder width apart when you perform this exercise, so that you have proper form. If you feel the need to stabilize yourself (like when you have very big weights) feel free to use the handles on the side- most machines have them.
This legs muscles exercise is great for working your quads, your hamstrings and your glutes. It also helps with improving your balance, as you must make sure you stand up straight and not wiggle left and right while you perform this exercise. It can be done both with a barbell on your back, like you do with the barbell squat, or by holding a dumbbell in each hand.
If you want to spice things up a little bit, you can try walking lunges. They can be easier on the knees, and the force you need to propel yourself forward really works your glutes, and even the muscles on the inside of your thighs.
This is a very basic movement again, and it is considered the sister-exercise of the squat. You perform one, you must perform the other too. It works most of your legs muscles but it focuses on your hamstrings.
Deadlifts also activate the muscles in your lower back and your abdominals, and they also work your upper back, as you must focus to keep proper form with a straight back. And an extra perk: deadlifts improve your grip like no other exercise!
5. Leg Extensions
This legs muscles exercise isolates the quads, and helps them develop in a controlled way. This exercise is good for developing muscle detail between the individual segments of your quadriceps muscles. Sit on the leg extension machine (adjust the seat according to your body). Hook your feet beneath the roller pads and grasp the handles at the sides of the machine for support. Straighten your legs and lift the weight up. Pause at the top for a second or two to enhance the peak contraction in the quads, then lower the weight slowly to the starting position.
So whether you want extra strength or extra definition, try these 5 legs muscles exercises to see fast results!