Effective Leg Exercises
Effective Leg Exercises for Men: The majority of men who are into bodybuilding focus on working out their upper body. They have huge biceps, massive chests, and well-defined abs.
But these muscular bodies may be supported by a pair of thin legs. If you don’t want this to happen to you, start doing leg exercises for men.
Men often follow a workout routine that focuses on the upper muscles such as the shoulders, chest, arms, back, and abs. For most men, leg exercises are often only an afterthought.
The result is a well-built upper body and an under-developed lower body. A disproportionate appearance like this won’t win any trophies. You may be able to get away with thin legs while wearing pants, but think how you will look at the beach.
Hence, your bodybuilding program should include the following best leg exercises for men:
The squat is probably the best leg exercise for men. You can do this exercise at home or at the gym. To perform this exercise, stand with your feet shoulder-width apart. Keep your hands at your sides. Slowly lower your body as if sitting on a chair.
When your thighs are parallel to the floor, hold the position for a few seconds. Return to the original starting position. When doing this exercise, keep your feet flat on the floor facing forward. Do 3 sets of 15 squats per set.
The barbell squat is a more challenging variation of the squat. The movement is the same as the basic squat but uses a barbell for resistance.
Place the desired amount of weight on the barbell and do the exercise with the barbell resting on your shoulders and upper back.
Lunges work the quads, hamstrings, calves and glutes. To perform this leg exercise for men, start by standing straight with your hands that your sides. Take a large step in front of you with your right leg and then raise your left heel.
Keep your chin up and your back straight while doing this exercise. Gradually lower your body down until your left knee is just above the ground. Hold this position for a few seconds.
Return to the original starting position. Repeat. Perform 3 sets of 15 lunges for each leg.
This leg exercise for men strengthens and develops the calves. Stand with your feet shoulder-width apart. Raise your heels so you are standing on tiptoe.
Hold the position for a about 5 to 10 seconds. Lower your heels and repeat slowly. For a more challenging leg exercise, you can also do barbell calf raises.
Standing One-Leg Hamstring Curls
This exercise uses the hamstring machine and strengthens and develops your hamstrings. First, select the amount of weight you want to lift. Position the back of your ankles against the leg pads and hold the machine’s handles to maintain your balance.
Bend your left leg at the knee, raising your foot until the heel points toward the ceiling. Hold the position for 2 seconds, then straighten your leg.
Perform the desired number of repetitions for your left leg, then switch to your right leg to finish the set.