Legs are one of the most important muscle groups for everybody as they constitute almost half of our body. Here is a leg workout plan for men to build mass and strength in no time
So without any further due let’s begin…
This exercise is not the “king of all exercises”. It’s not the only exercise that is as effective as the one you are trying to target, but it also works for your entire core.leg workout for men
The main areas targeted:Glutes, quadriceps and glutes, hamstrings, and core
Strengths: “You need strong legs from your ankles to your hips and back-squats work on the lower body prime movers and stabilizers.” Kirchner explains.
Quadriceps, hamstrings, and glutes are the main muscle groups that influence knee stability and motion. Quads play a role in straightening the knees.
Hamstrings are directly tied to the bending and pushing against the ground (e.g., during a sprint). Squats can be beneficial for developing muscle growth, strength, and power. They also strengthen stabilizers, the core, and the core.
- Standing with your feet shoulder-width apart, hold a bar across the top of your back.
- Your knees should bend slightly and your toes slightly outward.
- Keep your head neutral, your abs tight, and your torso upright.
- Next, lower your body slowly as if you were sitting in a chair.
- To get to a position where your thighs are parallel to the ground or below, you should go as deep as possible.
- Keep your natural lower-back arch intact. Next, drive your heels through your heels, and then extend your hips, knees, and hips to return to standing.
- You can create countless variations with free-weight exercises. This is one of the many benefits of free weight exercises. You can experiment with the placement of the bar on your back (high/low), and foot placement (narrow/wide) as well as with a range of motion. Rack squats are a great exercise that targets the top third of my movement. This allows me to lift heavier weights and mimics jumping’s range of motion.
The quadriceps muscle, a strong, four-headed beast, is one of the most dangerous muscle groups.
If you don’t develop hamstrings of equal strength to balance out quadriceps, your knees are likely to be injured forever.
The deadlift is your answer. This moves Hits the hamstrings to your hips and is a useful addition to any hams routine.
The main areas targeted:
Strengths: There may be a pattern to the Deadlift. But, like all the exercises on this page, it is important to maintain a precise form.
You’ll develop thick, strong, protruding, hamstrings by keeping your back flat and core tight while the bar slides along your front legs.
Your chiropractor will be able to put a Ferrari in the garage if you allow your lower back and shoulders to collapse.leg workout for men
With your feet slightly bent, stand behind the barbell and place your hands on your hips.
Bend slightly at your knees and hunch your hips. Keep your back flat by pushing your butt back and keeping your core engaged.
You may have to bend your knees more during the first rep of picking up the barbell than on subsequent ones.
Grab the barbell with both your hands, so your hands are wider than your knees.
Keep your shoulders down and away from your ears. Internally rotate your elbows to engage your shoulder blades (shoulder blades). This will help you lift weight by using your back and shoulders.
Keep your core tight and push your heels forward. Next, lift the weight by straightening your knees and keeping your back flat. Then reverse the hinge at your hip and stand up the rest.
Keep your back straight and pause at the top.
It is important to use your glutes, hamstrings, and not round your back while lifting weights. This can lead to injury and danger.
There are many variations of lunges, more than Taylor Swift’s breakup songs.
This exercise is a must include in a leg workout for men
Stationary lunges can be done in any direction, including backward, sideways, or forward.
It’s a great exercise. Walking lunges made it onto our list due to their ability to move in any direction, and because they are more functional than standing still.
Ronnie Coleman, eight-time Mr. Olympia, used to carry a loaded barbell outside to lunge through the Metroflex Gym parking lots in Texas heat. His leg day was spectacular with legs as long as 36 inches.
The main areas targeted:Glutes, hams, and quads
Strengths: The walking lunge requires coordination and muscle recruitment. Gene Flores is a physical therapist at Vargo Physical Therapy in Reseda. Co-contractions will be found above and below your knee joint, as well as the hip, core, ankle, and foot.
- With dumbbells in one hand, stand with one foot.
- Lower your torso towards the floor by bending your knees.
- Make sure your front knee doesn’t touch your toes.
- Keep your rear knee just below the floor. Next, drive your heel through your front foot and bring your rear leg forward to get back to standing.
- Next, step in a lunge with your opposite leg. Continue to alternate down the floor. Flores explains that the cues I use to teach this movement are to keep your core engaged and have a neutral spine (or slight lordosis) (extension).
- The most important thing is to not allow your front knee to turn in or out too much.
This is a great exercise to finish off a workout. Keep your knees in front of your toes and step evenly on both sides. Your upper body should be high.
This is probably one of the most functional exercises on this list. You probably go up and downstairs quite often, right? It’s a unilateral exercise that means a stronger leg cannot compensate for a weaker leg. Each leg takes the brunt of the action.
The main areas targeted:
Glutes and quadriceps
There are many ways to adjust the step-up. It can be used for both beginners and more advanced athletes. You can use a dumbbell, barbell, or kettlebell to provide resistance. To start, place your feet on a platform that is about halfway between your shin and the floor. This will help you develop power through your glutes, hips, and thighs. It also helps you balance and jump force which can be useful if you are involved in a sport that requires vertical jumping.
- Hold a dumbbell in each of your hands in front of a platform, step, bench, or platform at a height of knee-to-hip.
- Start with your feet shoulder-width apart. Next, place one leg on the platform and propel your body upwards.
- Stand with your trailing leg straight up on the platform and then switch legs to return to the ground.
- You can alternate between your leading leg and the one you used for each rep.
This is a great unilateral exercise. The concentric portion is my favorite part of the exercise. It’s explosive! It has strengthened my quads, increased my balance, and improved my vertical leap.
This exercise is not only fun but also increases your heart rate and core strength. Kettlebell swings can be one of the most effective home leg exercises for men. This hunky metal will make you breathless and activate a lot of different muscles groups. This one-leg workout is perfect for those who only have time to do one leg. This exercise requires control and explosiveness. Proper form is important if you want injury-free results.
- Start by extending your legs slightly beyond your hips. To begin, place the kettlebell about a foot in front of your body.
- Next, raise it back and use the momentum to swing it between your legs until it’s at your shoulders.
- Engage your core during this move. Stand straight up, align your legs with your body and squeeze your glutes. For maximum bum burning, do four sets of 10–15 reps.