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Best Legs Workouts You Can Do At The Gym

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legs workouts

We all know strong legs help you walk, jump, and balance. And they also support your body and let you enjoy everyday activities.

In this article, we will share with you some great legs workouts you can do at the gym to get strong and bigger legs.

Make sure you do some warm-up exercises before you workout.

Legs Workout #1: Side Lunges

Primary Muscle: Quad

quads

Secondary Muscle: Buttocks & Hamstrings

Equipment Required: Your Body

Step 1: Stand with feet about twice shoulder-width. Place hands together in front of the chest.

Step 2: The next step is to shift your weight to the right leg, and push your hips and bend your knees into a squat. Make sure that your right leg is perpendicular to the floor and your left is flat on the floor (Your left leg, however, will be straight).

Step 3: Now try to reverse movement back to the other side, and repeat as much as necessary. This completes one set.

Legs Workout #2: Dumbbell lunge

Primary Muscle: Quad

quads

Secondary Muscle: Buttocks & Hamstrings & Lower Back

Equipment Required: Dumbbell

Step 1: Stand with your feet hip-width apart. Lift a light dumbbell up to a position across your shoulders behind your neck.

Step 2: inhale and take a comfortable step forward, keeping your torso as upright as possible.

Step 3: In the bottom position, the top of your forward thigh is slightly below parallel.

Step 4: Return to the starting position, exhaling.

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Legs Workout #3: Dumbbell split squat

Primary Muscle: Quad

quads

Secondary Muscle: Buttocks & Hamstrings & Calf

Equipment Required: Dumbbell

Step 1: Grab a pair of dumbbells and hold at arm’s length against your sides. palms facing each other.

Step 2: Stand in a staggered stance. Left foot in front of the right foot. Begin the exercise by lowering your body down until your back knee almost touches the ground. Pause, then push yourself back up.

Legs Workout #4: Dumbbell squats

Primary Muscle: Quad

quads

Secondary Muscle: Calf & Buttocks & Hamstrings

Equipment Required: Dumbbell

Step 1: Stand with your feet slightly apart and grasp a dumbbell in each hand with your arms hanging down at your sides.

Step 2: Look straight ahead, inhale, slightly arch your back, and squat down.

Step 3: Once your thighs are parallel to the floor, straighten your legs to return to the starting position.

Step 4: Exhale as you complete the movement.

Legs Workout #5: Dumbbell Step Up

Primary Muscle: Quad

quads

Secondary Muscle: Buttocks & Hamstrings & Calf

Equipment Required: Dumbbell, Bench

Step 1: Advanced athletes can choose between dumbbells, barbell (back squat position) or weighted vest.

Step 2: Those who don’t have access to weights can hold two water jugs or wear a backpack on their back. In case you don’t have weights, perform bodyweight step-ups for 15 reps per set and aim to explode upwards as fast as you can on each rep.

Step 3: For this exercise, you can use a bench, box or stable chair at (or just below knee height).

Step 4: Now Explode upward as fast as you can on each repetition. Lower slowly and repeat with the same leg for 12 repetitions before switching legs.

Step 5: Keep your heel on the bench and make sure that your knee doesn’t go over your toe. Keep your chest up throughout the exercise.

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Legs Workout #6: Dumbbell deadlift

Primary Muscle: Hamstrings

Secondary Muscle: Buttocks, Traps

Equipment Required: Dumbbell

Step 1: Grab the dumbbells and stand with your feet shoulder-width apart.

Step 2: Now lower the dumbbells to the floor in front of your body slowly. And slightly bend your legs.

Step 3: Standing back up completes one repetition.

Legs Workout #7: Standing leg curls 

Primary Muscle: Hamstrings

Secondary Muscle: Buttocks

Equipment Required: Machine

Step 1: Stand in the machine so your knee is pressed against the movable pad. Hook your ankle under the roller pad, straighten your leg, and grasp the machine to restrain your upper body as you do the movement.

Step 2: Inhale and bend your knee.

Step 3: Exhale as you complete the movement.

Legs Workout #8: Cable Adductions

Primary Muscle: Abductors

Secondary Muscle: Buttocks & Hamstrings

Equipment Required: Cable Machine

Step 1: Fasten the cuff to your ankle and grasp a fixed part of the machine with your opposite hand for support.

Step 2: Bring your leg attached to the cable toward and then across the other leg.

Step 3: Return to the starting position.

Legs Workout #9: Leg Extensions

Primary Muscle: Quad

quads

Equipment Required: Machine

Step 1: Sit on a leg extension machine. And grasp the handles or the edges of the seating platform to steady your body throughout the movement. Now bend your knees and place your ankles under the set of roller pads.

Step 2: Inhale and raise your legs until they are almost parallel to the floor.

Step 3: Exhale as you complete the movement

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Legs Workout #10: Machine Adductions

Primary Muscle: Abductors

Secondary Muscle: Buttocks & hamstrings

Equipment Required: Machine

Step 1: Sit on the machine with your legs spread.

Step 2: Force your thighs together.

Step 3: Slowly return to the starting position.

Legs Workout #11: Seated Leg Curls

Primary Muscle: Hamstrings

Secondary Muscle: Buttocks

Equipment Required: Machine

Step 1: Sit on the machine with your legs straight, ankles resting on the roller pad. Lower the leg restraint over your thighs to secure them. Grasp the handles provided on each side.

Step 2: Inhale and bend your knees to move the roller pad downward.

Step 3: Exhale as you complete the movement.

Legs Workout #12: Angled leg press

Primary Muscle: Quad

quads

Secondary Muscle: Calf & Buttocks & Hamstrings

Equipment Required: Machine

Step 1: Sit on the machine, lying back against the angled back pad, and place your feet about shoulder-width apart.

Step 2: Inhale, rotate the stop bars at the sides of your hips to release the carriage for your set.

Step 3: Bend your legs as much as possible while making sure your knees travel to the sides of your chest.

Step 4: Return to the starting position, exhaling as you complete the movement.

Legs Workout #13: Hack squats 

Primary Muscle: Quad

quads

Secondary Muscle: Calf & Buttocks & Hamstrings

Equipment Required: Machine

Step 1: Flex your knees, place your back against the padded surface, wedge your shoulders beneath the yokes attached to the machine, and place your feet fairly close together.

Step 2: Inhale, rotate the stop handles at the sides of the yokes to release the machine and bend your legs.

Step 3: Return to the starting position, exhaling as you complete the movement

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Legs Workout #14: Squats

Primary Muscle: Quad

quads

Secondary Muscle: Calf & buttocks & hamstrings

Equipment Required: Barbell, Squat rack

Step 1: Place a barbell on a squat rack. Duck under the bar and position it across your shoulders on the trapezius, slightly above the posterior apart of the deltoids. Hold the bar using a grip width appropriate to your body type and pull your elbows to the rear.

Step 2: Inhale deeply (to maintain intrathoracic pressure and prevent yourself from bending forward) and slightly arch your back by rotating your pelvis forward.

Step 3: Look straight ahead and lift the bar off the rack.

Step 4: Move back a step or two from the rack and set your feet shoulder-width apart, keeping your toes pointed forward or slightly angled outward.

Step 5: Slowly bend your knees, squat down your back and slightly bent forward.

Step 6: To avoid injury, keep your back straight (the axis of flexion runs through the hip-thigh joint).

Step 7: Once your thighs are parallel to the floor, extend your legs and straighten your torso to return to the starting (upright) position.

Step 8: Exhale as you complete the movement.

Legs Workout #15: Power Squats

Primary Muscle: Quad

quads

Secondary Muscle: Abs & Calf & Buttocks

Equipment Required: Barbell

Note: This movement is the same as conventional squats, but your legs here are widely spread with your toes pointed outward, this exercise specifically works the inner thighs.

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Legs Workout #16: Front squats

Primary Muscle: Quad

quads

Secondary Muscle: calf & buttocks & hamstrings

Equipment Required: Barbell, squat rack

Step 1: Position the barbell across your anterior deltoids, now hold your upper arms parallel to the floor, and bend your elbows, cross your forearms, grasp the bar, and look straight ahead.

Step 2: Inhale and squat down.

Step 3: Return to the starting point, exhale as you complete the movement.

Legs Workout #17: Lying leg curls

Primary Muscle: Hamstrings

Equipment Required: Machine

Step 1: Lie face down on the padded surface of the machine. Grasp the handles, and make sure that your knees are straightened, and hook your feet under the set of roller pads.

Step 2: Inhale and simultaneously raise your feet upward until your knees are as fully bent as possible (try to touch your buttocks with your heels).

Step 3: Exhale as you complete the movement.

Step 4: Slowly return to the starting position

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Legs Workout #18: Good Mornings

Primary Muscle: Hamstrings

Secondary Muscle: Lower Back & Buttocks

Equipment Required: Barbell, Bench

Step 1: Stand with your feet slightly apart. Place a barbell across your trapezius muscles or a little lower across your posterior deltoids.

Step 2: Inhale and bend forward at the waist until your torso is roughly parallel to the floor, being sure to keep your back straight.

Step 3: Return to the starting position, exhaling as you complete the movement.

Legs Workout #19: Stiff-Legged deadlifts

Primary Muscle: Hamstrings

Secondary Muscle: Buttocks & Lower Back & Forearm

Equipment Required: Barbell

Step 1: Stand with your feet placed fairly close to each other, facing the bar on the floor. Bend forward at the waist, keeping your back arched and, if possible, your legs straight. Take an over-hand on the bar, with your arms relaxed.

Step 2: Inhale and straighten your body, flexing at the hips and keeping your back rigid

Step 3: Exhale as you complete the movement and return the bar back to the floor, keeping your back straight.

Legs Workout #20: Deadlifts

Primary Muscle: Hamstrings

Secondary Muscle: Calf & Forearm & Lats

Equipment Required: Barbell

Step 1: Stand facing the bar with your feet slightly spread. Keep your back motionless and a little arched. Flex your knees until your thighs are almost parallel to the floor. Take an overhand grip on the bar, with your hands slightly more than shoulder-width apart to prevent the bar from rolling and to work with much heavier weight.

Step 2: Inhale, contract your abdominal and low back muscles and lift the bar by straightening your legs (contracting your abdominals and keeping your back straight), raising it in front of your shins.

Step 3: When the bar reaches your knees, extend your torso so you are standing erect with your arms straight down at your sides.

Step 4: Hold this straightened position for 2 seconds, then return to the weight to the floor, making sure you do not hyperextend or arch your back.

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Legs Workout #21: Sumo deadlifts

Primary Muscle: Hamstrings

Secondary Muscle: Calf & Forearm & Buttocks

Equipment Required: Barbell

Step 1: Stand facing the bar. Place your feet considerably wider than shoulder-width apart with your toes pointing outward, keeping them in line with your knees.

Step 2: Flex your knees until your thighs are parallel to the floor.

Step 3: Take an overhand grip on the bar with your hands about shoulder-width apart, keeping your arms straight (use an over-under grip to lift heavier loads).

Step 4: Inhale, hold your breath, slightly arch your back, shoulders backward, contract your abdominals and straighten your legs, extending your torso to stand erect.

Step 5: Exhale as you complete the movement.

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