People frequently neglect their leg days due to the difficulty of the workouts. If you want to grow the size of your legs, then you should do leg workouts at the gym to strengthen your leg muscles. Leg workouts also preserve mobility, which reduces the risk of injury and enhances general health. One of the most noticeable and arduous portions of the body to develop is the leg muscles.
The leg workouts at the gym are vital for resistance training, such as weightlifting, which benefits the heart, bones, and general health as you age. Usually, the upper and lower legs are discussed separately. The hamstrings, which run parallel to the femur, the quadriceps, and the hip flexors, are the upper leg’s significant muscles. The gastrocnemius and soleus, which move the ankle and foot, are two major lower limb muscles.
Strong legs are necessary for sports and physical activities and can improve athletic performance. You should do leg exercises if you work in the fitness industry or a gym. Leg workouts at the gym boost the stamina and energy in your lower body. Doing leg exercises at the gym will help you achieve great results in your thighs if you want to get toned and muscular.
10 Best Leg Workouts at the Gym
There are many leg exercises at the gym, but here we explore the best workouts that give you massive size and strength in your leg muscles. In this article, we talk about the top ten leg workouts at the gym, and you will get stunning results in your leg muscles with this routine. Follow the complete instructions for performing the leg exercises in the gym, and you will see a change in your thigh after this routine.
- Jump Squat
- Bulgarian Split Squat
- Front Barbell Squat
- Leg Press
- Barbell Hip Thrust
- Hack Squat
- Glute bridge
- Leg Extension
- Calf Raises
- Step Up
1. Jump Squat
Jump squats are a great leg exercise you can incorporate into your leg workouts at the gym. They target your quads, glutes, and hamstrings, building explosive strength and enhancing coordination. It is also one of the best leg exercises that gives you excellent results in your thigh muscles.
How to do it:
- Step with your feet shoulder-width apart, and your toes pointed slightly outward.
- Squat down with your back straight and your core engaged, just like you would if sitting in a chair. Lower yourself once your thighs are parallel to the ground.
- Swing your arms back behind you while you squat. Take as great a leap from the ground as possible, then shoot skyward.
- With your knees slightly bent, absorb the impact as you land, then immediately stoop again for the next jump.
2. Bulgarian Split Squat
The Bulgarian Split Squat is a fantastic leg exercise at the gym that targets your quads, glutes, and core for building strength and stability. It is also one of the best leg workouts at the gym to strengthen your thighs.
How to do it:
- Place yourself a few steps before the bench, with your feet shoulder-width apart. Step one foot behind you, letting the heel rest on the bench.
- Hold your back straight and brace your core. Dumbbells can be held at your sides for increased weight.
- Bending at the front knee and pulling back with your hips simulates sitting in a chair as you lower yourself. Lower yourself until your front thigh is in line with the floor.
- Push through your front heel to get back to where you started. Finish all the repetitions on one leg before moving on to the other.
3. Front Barbell Squat
The front barbell squat is a compound exercise that targets the quads, hamstrings, glutes, and other leg muscles. You can work out your legs well with this in the gym. It is also one of the best exercises in leg workouts at the gym.
How to do it:
- Unrack the barbell and take an overhand grip while holding it before your shoulders. Raise your elbows high and aim them upward toward the ceiling.
- Squat down gently, as though you were going to sit in a chair, by contracting your core. Maintain an erect posture with your back straight.
- Go as low as you can comfortably without curving your back or until your thighs are parallel to the floor. To get back to where you were, push through your heels.
4. Leg Press
The leg press machine stimulates the quads, hamstrings, and glutes, among other critical lower-body muscular groups. It is also one of the best leg workouts at the gym. This machine is also available at every gym.
How to do it:
- By adjusting the seat and backrest, you can sit on the leg press machine and position your feet flat on the platform with your knees bent at a 90-degree angle.
- Prop your hips forward and extend your legs straight to unrack the weight. Lengthen your legs fully without locking your knees, and exhale as you press the platform away. Put your heels to the test.
- Breathe in as your knees bend slightly, but do not buckle as you gradually return the platform to its initial position.
5. Barbell Hip Thrust
The barbell hip thrust is a great leg exercise that you can incorporate into your leg workouts at the gym. It primarily targets your glutes and hamstrings but also works your core to stabilize your body throughout the movement. It gives strength to your leg muscles.
How to do it:
- Place your feet flat on the floor and bend your knees while lying on your back. Just above the crease, place a barbell across your hips. Using an overhand grip, hold the barbell.
- Until your body makes a straight line from your shoulders to your knees, push through your heels and raise your hips off the floor. Feel the strain in your buttocks and tighten your glutes at the peak of the exercise.
- Return your hips to the beginning position slowly.
6. Hack Squat
The hack squat is a leg workout that uses a machine to help you strengthen your calves, hamstrings, and quads. It’s a fantastic addition to your in-gym leg regimen. It is also one of the best leg workouts at the gym.
How to do it:
- Adjust the hack squat machine seat and back pad to make them comfortable. On the platform, position your feet shoulder-width apart, toes pointing slightly outward.
- Your knees should be bent at a 90-degree angle as you gradually reduce the weight by releasing the safety latches. During the exercise, maintain a straight back and a strong core.
- Raising the weight back to the starting position requires pushing through your heels. After the movement, tighten your glutes.
7. Glute bridge
The glute bridge is a great leg exercise at the gym that targets your glutes, hamstrings, and core. It is also one of the finest leg workouts at the gym. If you want great results, add this variety to your routine.
How to do it:
- Position yourself on your back, knees bent, and place your feet flat on the ground, hip-width apart.
- Elevate your hips off the floor so that your knees, shoulders, and body make a straight line. Tighten your glutes at the end of the workout.
- With steady movement, return your hips to the beginning position.
8. Leg Extension
The leg extension is a machine that works the muscles in the front of your thighs or quadriceps. You must add this exercise to your gym leg workout routine. Also, it is one of the best leg workouts at the gym for massive thigh strength.
How to do it:
- It will have an up-and-down-moving cushioned lever on the seat. Adjust the pad to rest just above your ankles when you sit on the machine. It would help if you had a 90-degree bend in your knees.
- For stability, hold onto the seat’s side handles. Exhale and press on the pad to straighten your leg. Squeeze your quadriceps as you perform the lift. At the top, avoid hyperextending your knee; stop short of fully straightening your knee.
- After briefly holding the weight at the top, carefully return it to the beginning position while taking a breath.
9. Calf Raises
Calf raises are a great leg workout at the gym to target your calf muscles. It works for your lower leg muscles. It is also one of the finest leg workouts at the gym.
How to do it:
- Place your toes forward and your feet shoulder-width apart when you stand.
- Squeeze your calves firmly as you stand up on the balls of your feet.
- After a little moment of holding, gradually bring your heels back down.
10. Step Up
Step-ups are excellent leg exercises that you can perform at the gym to work your quadriceps, hamstrings, and calves, among other leg muscle groups. It is also one of the best leg workouts at the gym, and you must add this variety to your routine to get great results.
How to do it:
- Locate a stable bench or platform around the height of your knees. Place your feet shoulder-width apart and face the bench.
- With one foot, step up onto the bench and press through your heel to raise your body as a whole. Carefully return to the starting position by lowering yourself. With the second leg, perform the exercise again.
People Also Ask
Can I do cardio and leg workouts on the same day?
Combining cardio and leg workouts at the gym in one day is possible, but the best combination depends on your fitness objectives and tastes. While some people like to combine their strength and cardio training sessions for maximum effectiveness, others would separate them to concentrate on each component separately.
What are the benefits of doing leg workouts at the gym?
Leg training at the gym has numerous advantages for your general fitness and well-being. First, focusing on muscles like the quadriceps, hamstrings, glutes, and calves significantly increases lower body strength, and enhanced strength results in more efficient motions for everyday tasks and athletic endeavours. Leg exercises also improve muscle endurance, enabling you to engage in physical activity for extended periods without experiencing weariness.
Can I do leg workouts at home without gym equipment?
Yes, you can work your legs effectively at home without the need for gym equipment using a variety of exercises. Leg muscles can be worked hard with bodyweight exercises, including glute bridges, calf raises, squats, and lunges. You can also use everyday home items like water bottles or resistance bands to add resistance to your workouts.
Do leg workouts help with weight loss?
Yes, including leg exercises in your fitness regimen can help you lose weight and reduce body fat. Large muscle groups are worked during leg workouts at the gym, such as squats, lunges, and deadlifts, which can assist in boosting your metabolic rate and burning more calories during and after a workout. Furthermore, increasing your muscle mass with leg exercises can raise your basal metabolic rate, increasing the calories you burn while at rest.
Conclusion
You may get excellent strength, size, and total leg muscle development results by implementing these ten leg workouts at the gym and realizing their benefits. For better fitness and body composition, stick to a well-rounded leg workout program and get its rewards.
Building strength, size, and endurance in your lower body muscles requires leg workouts at the gym. Incorporating these activities into your program is essential for general health and well-being, despite their potential hurdles. They contribute to better mobility and functionality in daily activities, improving sports performance, and lowering the risk of injury.
