10 Best Workouts for bigger leg

10 BEST WORKOUTS FOR LEG 

Many beginners skip the leg day, thinking that they are equally important but the leg is essential to layer, it helps you do the heavy lifting and makes your lower body look attractive. if you guys skip leg day, you will have to face some such difficulties, as your upper body will look great, but as someone sees your lower body, it is seen that your body is weak. and not only this, your problem will increase further: going forward you will have issues doing many things. You have problems with many things you do in your day-to-day life and you also have an increase in getting injured, and because of your injury, you will have a little problem walking. Leg workouts are an important aspect of a balanced, whole-body fitness routine that builds strength, speed, and stability .lower-body muscles create a strong, stable foundation.

First, let me tell you how many muscles are there in your leg, There are four muscles in our leg 

Quads

Calves

Hamstrings 

Glutes

Leg workout to build more giant legs

 

Squat 

The squat is a very versatile exercise that is great for performance, muscle gain, and health. when it comes to performance the partial square seems to be the best choice, for muscle growth the full square, and for health and functionality the deep squat.

Hold the bar with your shoulder-width apart on your back, and your feet, 

Keep your up, shoulders pulled back, and spine neutral,

Bend your knees and sit back with the hips gradually lower the bar while maintaining a straight posture,

Decreased stress from your back 

When the hip and knee joints are parallel with the floor,

Keep back as flat as possible, and keep knees in line with toes,

Stand with your hips and knees locked at the top. 

Benefit of square 

1. Increase Flexibility 

2. Reduces Injury Risk 

3. Burns More Fat

4. Build Your Legs.

 

Barbell hip thrust

If you are doing this exercise for the first time, you must pay attention to every little thing.

First of all, take a barbell without putting any weight on it,

Put your back on a bench and bend your feet and keep them firmly on the ground,

Press through your heels and drive your hips up so you form a straight line from your knees to your shoulder,

Stay at the top of the lift and squeeze your glutes for 2-3 sec, then slowly lower your hips 

Leg Extensions 

Sit on a leg extensions machine. 

Place your feet under the pads and grasp the sidebar with your hands 

Slowly raise the weight by extending both legs upwards to the straightened position

Hold this position for one second 

Slowly lower the weight back to the starting position 

Make sure your legs don't go past the 90-degree angle point

Repeat for the desired number of reps. 

   

 Leg Extension Machine Targets The Quads.

Toe Raises

Hold dumbbells in both your hands and stands up straight 

Keeping your back straight, slowly rise on the toe of both feet

slowly raise your heels and hold for a second as high as you can  

Then slowly lower your heels back down.

Toe Raises Targets The gastrocnemius and soleus.

Leg Press

Sitting on the machine with your back and head against the padded support

Place your feet on the footplate

Your foot should be hip-width or slightly wider than hip-width or slightly-width or slightly wider than hip-width apart

Your overall foot should be in contact with the footplate 

The legs should form an angle of 90 degrees at the knee with a little variation either way as long as the heels sit flat on the plate

The knees should be in line with the feet and neither bowed inward and outward

Your bottom should not be raised from the seat platform 

At the end of each rep, your legs should be distent with a slight bend in your knees.

Bench jump

Bench jumps are good to tone legs and lower body, as long as the increased heart rate will help in burning fat while you're at it.

Place a bench in front of you

Keep both your feet on the floor shoulder-width apart

Jump into the bench and immediately jump back to the starting position on the floor

Repeat the sequence.

One-leg Toe Raises  

Hold dumbbells in both your hands and stands up straight

Keep your back straight, 

Raise one foot off the floor 

Press the toe of the other foot into the floor and lift the heel to flex the calf muscle exhaling as you go

Keeping your knee extended or very slightly bent return to the starting 

Dumbbell Lunges 

Hold dumbbells in both your hands 

Lunges forward with the first leg

Land on heel then forefoot 

Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with the floor 

Return to the original standing position by forcibly extending a lunge with the opposite leg.

Seated Leg Curls 

Sit on the machine with your legs straight,

Ankles resting on the roller pad

Lower the leg resting over your thighs to secure them 

Grasp the handles provided on each side 

Inhale and bend your knees to move the roller pad downward 

Exhale as you complete the movement.

Barbell Lunge

Hold the bar with your shoulder-width apart on your back

Stand with your feet about 8 inches apart, toes facing forward 

Take a step forward (2-3 feet) keeping your abs are drawn in and your upper body straight 

Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degrees angle 

Lower your body to just above the floor and hold for a movement before returning to the starting position 

Repeat with the other leg.