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The Best 8 Movements Of The Leg Muscles

In anatomy, the “leg” is strictly understood as referring only to a part of the lower limb, namely from the knee to the foot. On this page, the legs will be approached in their current sense, namely as designating the entire lower limb.

The legs extend from the hip to the feet, passing through the knee and ankle joints. There are a very large number of muscles

The function of the legs is to support the body and allow it to move. This essential role in almost all sports involves a very wide variety of muscles depending on the movements performed (walking, running, climbing, descending).

1- Leg Curl

Need to gain muscle mass behind your thighs or tone up flaccid ischiosis? The Leg Curl will help you with this task. Indeed, this bodybuilding exercise is the best thing with the Romanian Deadlift to build good thighs.

As an isolation exercise, it will perfectly complement a squat thigh session, a must-have exercise for mass gain, and will help you catch up on ischia behind the quadriceps.

How To Make A Leg Curl

Lie on the ischial machine, with your chest tightly pressed and your knees a little lower than the end of the bench. The foot cushions should be placed behind the Achilles tendons and not behind the heels or calves. The head should point towards the ground and remain still. Bend your knees and bring the cushions back to your buttocks by contracting the ischios strongly.

Slowly return to the starting position, making sure to stop before the full extension, to protect the knee joint and keep tension in the muscles. If you are using relatively heavyweights, the machine has wrists to hold onto to prevent the bust from moving.

2- Hip Thrust

When Squats and Lunges recruit quadriceps, hamstrings, and glutes, Hip Thrust focuses on the glutes, activating almost 80% of the muscles of the latter!

This simple basin reading is essential for a gluteal session. But the risk: getting bored … So we have found many variations for you to avoid weariness and create new sensations.

Tip valid for all variants: Contract your buttocks in the high position for maximum efficiency!

How To Make A Hip Thrust

  • Put your upper back on a flat bench (or chair) and your feet on the ground, making sure to have a 90 ° angle between your shins and your femurs when you take off your buttocks.
  • Your hands remain free, to accommodate a bar or a disc at the hip level.
  • The upper body is relaxed and the head in line with the spine. Be careful not to force on the neck.
  • The exercise then consists in performing flexions – hip extensions while maintaining a gluteal contraction of 1 to 2 seconds in the high position.
  • Keeping the contraction isometrically (without moving) in the high position increases the work of the gluteus maximus.

3- Standing Barbell Calf Raise

If you have to choose an exercise to develop your calves, go no further: standing calf elevation is what you need. It is the best exercise to exercise all the calves and more particularly the twins, strongly used in standing position. However, if your goal is to build your calves, choose an effective exercise as it is not easy. It is necessary to execute the right movements and above all to reach the intensity which allows a good development of these muscles which have great endurance.

How To Make A Standing Barbell Calf Raise

Starting position:

Select the weight that suits your training type and physical condition. Grab the overhand bar and move it behind your head. Place it on the top of the deltoids. Get on a platform so that the heels protrude. The feet are spread at shoulder width.

Production :

From the starting position, perform the movement by pushing the ends of the feet simultaneously by contracting the calf muscles (gastrocnemius muscle). The feet rest on the toes in the high position, the heels slightly protrude below the platform in the low position. Exhale while pushing back the feet and inhale while going back down in the initial position.

4- Lunges

Lunges are a basic exercise for the legs, very effective in building the thighs (it targets the quadriceps) and obtaining powerful and shapely glutes.

This movement is a must for bodybuilding of the legs, it is both complete, allows you to work on your endurance, and can be practiced at home without equipment. Its execution, however, requires a little adaptation time and a little balance to be carried out correctly.

It is recommended to integrate the lunges in the leg sessions and especially in addition to the Squat exercises.

How To Make A Lunges

1- Starting position

  • Stand upright, feet slightly apart.
  • Let the arms rest alongside your body or place your hands on your hips.
  • Gain the abs and lower back (lower back) to keep the bust straight throughout the movement.

2- Execution of the movement

Descent
  • Take a big step forward, then bend your extended leg to lower your body.
  • Continue until the thigh is close to the horizontal and the knee forms an angle of almost 90 degrees (make sure that the knee does not go further than the tip of your foot but is on the contrary vertical heel).
  • As for the leg left behind, peel off the heel and approach the knee close to the ground, without touching it.
Climb
  • Push your body up, extending the front leg, to return to the starting position.
  • Concentrate your weight mainly on the heel during the effort for the ascent, without jerking.

Repeat the movement by alternating the legs, or finish your series before moving on to the other leg.

5- leg Extension

the leg extension is an isolation exercise for the front of the thighs. It is usually done after heavy squat or leg press work, but can also be used to warm the thighs.

It allows you to work in constant resistance and offers the possibility of targeting certain areas of the quadriceps just by changing the position of the feet. It is possible to perform the exercise one leg at a time, unilaterally, which can be interesting in case of uneven development of the quadriceps (asymmetry) or to intensify muscle work.

How To Make A Leg Extension

1- Starting position

  • Adjust the machine by choosing the desired load then sit down with the legs under the supports:
  • Make sure the lower shins are in contact with the sleeves.
  • The knees should form a 90-degree angle and the feet should point forward.
  • If this is not the case, adjust the machine accordingly.
  • Press the thighs against the seat and the back against the backrest (which can be straight or slightly tilted). Make sure to keep your chest straight during the entire exercise.
  • Grasp the handles on the side.

2- Execution of the movement

  • Contract the quadriceps to stretch the legs as high as possible.
  • The movement performed should only target the lower legs, the rest of the body should remain perfectly still.
  • Once at the top, hold the position for one to two seconds for optimal contraction.
  • Then lower the loads and the legs to the starting position (if the machine allows the knees to form an angle of fewer than 90 degrees in the low position, be sure to stop before)

Repeat the movement until the end of your series.

6- Squat

The Squat is an exercise for strengthening the muscles of the lower body. It can be done without adding resistance (called Squat to bodyweight or air Squat) or with weights like dumbbells.

The squat movement mainly involves the thighs (quadriceps and hamstring muscles) and the glutes. But the Squat exercise also works the stability and strength of your trunk, the flexibility of your ankles, your back muscles, your calves, and more.

How To Make A Squat

Standing, you grow and spread your feet to the same width as your shoulders. You go down as if you were going to sit on a chair and go back up.

Extend your arms forward and flex your legs by pushing your buttocks back. Your knees should not extend beyond your tiptoes.

Make sure to focus your body weight on your heels, keep your back straight during the movement and your shoulders back.

Inhale when bending and breathe when you go back up.

To lose weight quickly, do 4 sets of 15 repetitions a day.

7- Leg Press

Leg Press is a must in gyms! Indeed, the Leg Press is very effective in developing and increasing the muscular definition of the anterior part of the thighs, hamstrings, and glutes. The Leg Press improves your strength (with a heavy load hold) which is essential for the Romanian Deadlift or Squat! It is a device with a guided charge perfect for gaining muscle in real comfort! Come and discover our catalog!

How To Make A Leg Press

1- Starting position

  • Sit on the seat, after setting the desired load, and place your feet on the platform (points forward), with a spacing between them close to shoulder width.
  • Make sure you have pressed your back and hips against the backrest, then remove the load restraint using the handles located on the side of the machine and keep them in hand throughout the movement.
  • Push the platform until the legs are straight, without locking the knees.
  • The torso and legs should then form a 90-degree angle.

2- Execution of the movement

Go down the platform
  • Bend your knees to slowly lower the platform.
  • Continue until the knees form an angle of about 90 degrees.
Mount the platform
  • Without jerking, push with your legs to raise the platform back to the starting position.
  • Concentrate the push on the heels and contract the quadriceps.
  • Continue until the legs are stretched again, knees unlocked

Repeat the movement until the end of your series.
Once the rehearsals are over, make sure you have re-engaged safety before getting up.

8- Front Squat

The Front Squat is a variant of the Squat movement. During this exercise, the bar is placed on the front of the deltoids and not at the level of the trapezoids. The Front Squat has the advantage of better targeting the quadriceps (lower part of the muscle) and it allows to use of a lower load, which can relieve the lumbar. In addition, it is less dangerous for the knees. However, holding the bar can be more difficult and it tends to pull you forward.

How To Make A Front Squat

Start by placing the bar on a Squat rack and loading it. Adjust the bar height a little lower than that of your shoulders. Then, approach the bar so as to stick it against your neck and place your hands either under the bar or above, crossing your arms. Peel the bar from the rack and back up a few steps.

Position yourself upright, with your feet shoulder-width apart. The tips of your feet should be slightly pointed outward.

Tilt the pelvis back slightly, which should create a slight arch in your back and will help you avoid making your back round. Bend your knees to lower the bar to the ground while controlling the movement. Continue until your thighs are horizontal to the floor.

Then push on the legs to return to the starting position. Repeat until the end of your series.

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