The legs make up a large part of the body’s muscular mass. The biggest muscle in the body is the thigh muscle. Since the legs muscles are such a huge group it’s a good idea to focus a lot of the time you spend in the gym on them. They do indeed carry you and with a strong base it gets easier to tone the rest of the body.
Some leg exercises work out many of the muscle groups in the legs while others are targeting more specific muscles areas. The main muscle areas in the legs are called glutes, hamstring, quadriceps, biceps femoris, leg abductors, leg adductors, and calfs.
Leg extensions are a great exercise for getting most muscle areas in the legs a good work out. You sit on the machine with your legs hooked beneath the roller pad. Then push the pads slowly until the knees almost locks. Pause for a moment in the extended position before you slowly bring them back to the starting position. Because the legs are such a large muscle group you can do more reps than you do with other parts of your body. The rule is to keep it short and intense. It’s better to do fewer reps with higher weight if you want to gain muscles quickly.
Leg Muscle Exercises
The squat is an excellent exercise for the legs. Stand shoulders width apart with a weighted barbell across the shoulders and bend down slowly until the upper legs are parallel with the ground. Then push up to the standing position. This exercise also works most muscle areas in the legs and is a favorite for many professional bodybuilders.
Lying legs curls is another good exercise. This is done in a leg curl machine where you lay down on your belly on the bench with your feet hooked beneth the curl pad. The legs are then curled up, pushing the weight towards the lower back. Pause for a moment and then slowly lower them back to the starting position.
A great exercise for the hamstring is the glute hamstring rise. In this exercise, you kneel down and lock you heals under something that doesn’t move. Then simply lower your body down towards the ground slowly and then back up to the starting position. In the beginning you might not be able to go all the way to the ground but with a bit of practice you can gain super strong hamstring muscles.
These are some of the most efficient leg muscle exercises and are being used by bodybuilders all over the planet.