Leg Training

Lower body strength has an important role to play in the overall physical fitness. So, whether it is to improve the gym work, sports performance, functional fitness or the aim is to build endurance, you need a tough lower body. You desire the same, don’t you? In order to do that building muscle adds on to this very aspect. But, if you sweat excessively while working out, you might already be aware of how tough it is.

Leg Training

Therefore, we have the perfect exercises for you to build muscle fast without sweating a lot. Sounds interesting, doesn’t it? Let’s begin, then, shall we?

GLUTES

The glutes or buttocks as we all are aware of are basically made up of three muscles: the gluteus minimus, the gluteus medius, and the gluteus maximus. To work on each of them separately the given exercises are recommended.

  • Clam Shells For Gluteus Minimus

Lie down on one of the sides, resting your head on your lower arm. Legs stacked and knees bent at a 45-degree angle. Place the band around both legs, just above the knees. Keeping the core engaged and feet in contact raise your upper knee as high as possible. In the process make sure not to move your lower leg off the floor. Pause at the top for a few seconds and then return the knee to the starting position to repeat again.

  • Side Lying Abduction For Gluteus Minimus

To begin with, lie down on your side supporting your head. Keep the knees straight and the feet stacked. Now lift your top leg off the bottom one as high as possible, without rotating your pelvis. Inhale to return to the starting position. Throughout the exercise remember to keep the foot flexed while the toes facing forward than upward. Simple, isn’t it?

  • Barbell Hip Thrust For Gluteus Medius

This exercise requires you to be seated on the ground with a loaded barbell over the legs and a bench directly behind you. Roll the bar in such a manner that it is directly over your hips. Lean back against the bench so the shoulder blades near the top of it. Now, push through your feet to extend your hips vertically through the bar as far as possible. In the meanwhile, make sure your weight is supported by the shoulder blade and the feet. Once you’ve reached the top reverse the motion to return to the starting position.

QUADRICEPS

The quadriceps femoris also known as the quads are one of the largest muscle group in the body. It includes four prevailing muscles on the front of the thigh. We will work on them with the help of exercises given below for each one.

  • Cyclist Squats For Vast Medialis

Get your feet in a super narrow stance, with the heels elevated on a 45-degree plague. Now holding the barbell above your shoulders, lower your hips back down. Keep your weight on your heels. With a quick, explosive extension stand back up to the starting position to repeat again.

  • Isometric Wall Squat For Rectus Femoris

Stand with your feet shoulder-width apart. Lean against a wall in such as way that your hips and shoulder blades do not touch the wall. Bend your knees to push the weight into the heels taking a squat position. Extend one of the legs straight in front of you keeping your hands by your side on the wall. Breath and hold this position for as long as possible. Go back to the starting position to repeat it with the other leg.

  • One Legged Squat For Vastus Intermedius

Again stand with your feet shoulder-width apart and extend both the arms in front of you. Now start the exercise by extending one of your legs out in front of you without bending the knees and the toe pointing towards the ceiling. As you hold this position, lower your body into a squat position, bending your knees. From the bottom position, press down on your foot to stand up straight and repeat with the alternative leg.

  • Leg Extension For Vastus Lateralis

In order to do this exercise, you need to use a leg extension machine. So, first of all, choose your weight, sit on the machine with the legs under the pad and hold the side bars with your hands. Now using your quads, extend your legs as much possible, ensuring the body remains stationary on the seat. Hold this position for a second and then slowly lower the weight back to the original position to repeat again.

HAMSTRING GROUP

The hamstring group is a collection of mainly three muscles. Get them to work without sweating even a bit. Despite that do not forget to take a shower with an organic shower gel to stay active and hygienic.

  • Dumbbell Lunge For Semitendinosus

Stand straight, holding two dumbbells in your hands by your side. Step forward with your left leg, leaving the right one stationary behind while lowering the upper body. Using mainly the heel of the foot, push up and go back to the starting position to repeat the movement with the right leg again. Just remember not to put an undue stress on the knee joint while performing the exercise.

  • Romanian Deadlift For Semimembranosus

Hold the bar at hip level with a palm facing downward grip will be your starting position. Just make sure that your shoulders are upright, back arched, and the knees slightly bent. Next, lower the body by moving the butt back. Hold the bar close to the body with the head looking forward and shoulders back. At the bottom of the position, return to the starting position by driving the hips forward to stand up tall.

If you want to learn more about deadlifting go to:

Romanian Deadlift vs Deadlift

  • Lying Leg Curls For Biceps Femoris

After adjusting the machine lever to fit your height, lie with your face down on the machine with the pad of the lever on the back of your legs. Keeping the torso flat, legs stretched, grab the side handles of the machine. Exhale, as you curl your legs up as far as possible without lifting the upper legs from the pad. Hold that position for a second or two and then return to the initial position to start all over again.

CALVES

Calves are made up of seven muscles in the posterior part of the lower leg. They are separated into two groups called superficial and deep. However, here we will be concentrating on the following exercises only.

  • Standing Barbell Calf Raise For Gastrocnemius

To perform this exercise, begin with setting the bar on a rack that matches your height. Once the bar is loaded, step under it to place it on the back of your shoulders. Lift it off the rack by pushing with your legs. Step away from the rack and position your legs shoulder-width apart with the toes pointed outside slightly. The knees should be a little bent, but never locked. Next, raise your heels by extending your ankles as high as possible, flexing your calf. Hold on to this contracted position and then go back down to the starting position until the calves are stretched.

  • Seated Calf Raise For Soleus

In front of a flat bench, place a block of about 12 inches. Sit on the bench and place the ball of your feet on that block. Get someone to place a barbell over your upper thighs. Holding it rise up on your toes as high as possible, squeezing the calves. After the second contraction, go back to the starting position to repeat for a number of repetitions.

ANTERIOR LEG

The anterior part of the leg contains four muscles. The following exercises work on them:

  • Resistant Band Eversion Fibular Tertius

Sit on the floor. Wrap one end of the band around your foot and the other to something sturdy. Now begin with the taut band and rotate your foot so that the sole faces outwards. Slowly return to the starting position to repeat it again and then with the alternative foot.

  • Toe Raises For Hallucis Longus And Digitorium Longus

Stand with your feet hip-width apart. Rise up onto the balls of your feet. Use something to balance if required. Squeeze everything from your toes all the way up the butt and then lower down the heels to the ground to repeat.

  • Ta Raises For Tinialis Anterior

While standing, simply lift your toes off the ground slightly into dorsiflexion. Raise the toes into the air as high as possible, keeping the heels planted in the ground. Be sure to maintain your balance or take a support if required. Slowly lower the toes back to the ground.

So, leave all your excuses behind and embrace this opportunity to build muscle fast without excessive sweating. However, as stressed earlier, do maintain good hygiene by taking a shower with an organic shower gel after working out. To stay fit and healthy, aren’t they also the goals? Good luck, fellas!

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