40 bone dispersions that will transform all training sessions into the lower body (2024)

When it comes to the legcourse, consistency is the key.A quads, hamstrings and gluteal muscles consist of different muscles responsible for several lower body functions, so it is important to have moremusicIn your arsenal and ontakenLegs in a rounded way with a good intensity.Jump over flexions will not cut it here.

If you have to work out legs, do it thoroughly and luckily we have compiled the best leg exercises and bent training to recordIT-programHere you will find 40 of the best leg exercises for your next bone training, but before we come to them, let's pass why training legs is so important what the muscles are in your legs and why you should never skip your leg bend.

Bone exercises are aimed at some of the largest muscles of your body - the largest are your gluteal muscles - the basis that yoursAppropriateis built.

You may not know, but bent training is also critical of the health of the brain and the nervous system.Research published inFrontiers, During weight -supporting exercise,yOur wheels send important signals to the brain that help produce neural cells (essential for dealing with stress and adapting to challenges).

Insight into the muscles you work and the role they play will help perform every exercise.These are the most important muscle groups in the leg you need to know about.

Brothels

The Glutters are the engines that help operate the body, deliver explosive power and to maintain the right posture and movement.

Adductor

Your inner thigh muscles are important for athletics and power.There are composed of five muscles and to stabilize your thighs and pelvis and at the same time make movement, expansion and rotation possible.

Hamstrings

Hamstrings are a group of muscles that lines on the back of your thigh.Confirmation to the bones of the lower leg behind your knee crosses hamstrings between two joints - the knee and the hip that act to bend the first and extend the last.

The lack of this muscle group can cause problems in function and sports performance.

Quadriceps

Your quadriceps consists of four muscles:Natural thigh, the vastus lateral, waste mediale en vastly intermediate.

Calves

The most important function of the calf muscle is to help with flexion of the foot, ankle and knee.

Spring legs day one too often can make you more sensitive to damage.

More convincingly needed?Pistool squatAnd a single leg curl (mentioned below) not only give you powerful legs, it also helps you to involve your core muscles and develop a better balance.The fact that one side of the body stimulates the same muscles on the other side of the body.

Bent training is not going anywhere.studyPublished inJournal of Strength and Conditioning.

So don't be the whole mouth and no pants - press the update button on your lower body routine.

If you are wondering how you can structure your beet training, or how many sessions you should do for a week, don't look anymore.

Two or three good sessions with a lower body per week, including at least three to five leg exercises in each session, put you on the right way to get muscles.

Without sufficient rest between bone training and you will find your energy levels and performance disorder.Use the following table to structure your curved training:

Bent training is generally aboutConnections, so you will see more intensity and therefore testosterone compared to insulating exercises that work fewer muscles.

INstudyPublished inSports sciences for healthconcluded that programs with composite movements can be considered a method for improving testosterone.

Barbell Front Squatx 6-10 repetitions, 3 sets

Take the beam outside your shoulders in squat rack.Go your body under the bar with curved knees.Core and keep your breast proud of the elbows in line with your shoulders.Keep Barbell over your midfield and sinks your hips in a squat with the thighs that become parallel or lower.

Spread attitude Romanian deadlift x 8-12 repetitions each page, 3 sets

Plant the ball slightly behind you and keep the weight in your front foot, keep the dumbbells by your side.repeat.

Goblet Cyclist Squat x 8-12 Herhalingen, 3 sets

Lift your heels on a weight plate or block, keep your feet apart within six centimeters, keep your dumbbell close to your chest.Lock the legs to keep the tension on quads.

Kettlebell swingx 15-20 repetitions emom (every minute in minute) for 5 minutes

Start with your feet a bit wider than the hips and with Kettlebell a foot distance for you.The movement and pull the kettle bubble between your leg just above your knees.The set.

SLED PUSH / TRUW X 30 meter duw, 30 meter trek, 3 sets

Hold the handles with your upper body lowered and your arms straight ahead.Your sled.

1. Squat and Deadlift Ben Day Ladder
2. '5-20' no-Phuss Ben Day-training
3. 'Quad-Drab' 15 minuten dumbbell training
4. Bendag training, no barbell squats needed
5. The ultimate 'No Squat Rack' Barbell-Kun Ben-Day exercise
6. FIVE-MOVE KETTLEBELL-KUN Bent training
7. Momoas 'Hybrid' Bendag
8. Drop set -training in the lower body
9. 3-move bergropment oefening
10. Lung and lift challenge

#1Barbell Bulgarian Split Squat

How:

• Standing turns away from the couch and holds a vectar rod over your back.
• Squeeze your standing leg until the knee on your hindleg almost touches the floor.
• Push your forefoot up to return to the starting position.

Why:In onestudyPublished inJournal of Strength & Conditioning Research, SCientists looked at muscle activation over a trio of one-sided barbell exercises: the Split Squat, squat with one leg and Bulgarsk (or 'rear foot raised').Hamstrings, they concluded.If you find out that the barbell on your back makes you too much to lean forward, you can try the front or replacement with dumbbells next to the page, 'says Phillip Leonard, leader of personal training onTen Health and Fitness.

#2 Standing Halterkalf Swelling

How:

• Stand up and hold two dumbbells by your side.
• Stand on a training phase or a weight plate on the balls on your feet.
• Lift your heels from the floor to the highest possible position.
• Slowly lower the heels to the bottom position, ready to repeat.

Why: New proof suggestsThat the standing calf peat triggering exercise can lead to increased calf hypertrophy compared to the sitting variation.Frontiers in Physiology,vanNew studyThe two exercises compared to find out what is better for muscle growth.14 Participants completed a 12-week program in which he performed Kalfs-to-Rise exercises with one leg in a standing position and the other in a sitting position and found thatMuscle volume in particular was larger for the standing leg.

#3Romanian deadlift

How:

• Stand behind a grounded barbell.Bend your knees a little to grab it, hold your shin and hips straight.
• Without bending your back, push your hips forward to lift the beam.Push your hips back to lower the rod and only bend your knees a little.

Why: 'It is a wide variation on the traditional deadlift that focuses on your buttock muscles and a superior end of your hamstrings, "says Leonard.Flexor -Scific training, participants in a University of FloridastudySo their sprints and shuttle -run PBS have improved by four percent and nine percent respectively.

#4Cup squat

How:

• Stand with your legs wider than your shoulders and hold a dumbbell with both hands in line with your thighs.
• Stay out of your back, bend your knees and lower yourself in a squat until the barbell touches the floor.

Why:You get the benefits of the lower body muscle structure of traditional squats while you take your shoulders and arms.UnpleasantEquinox Kensington.'Placing the load on the front of the body will challenge the core and quadriceps more' '

#5 Barbell Side Lunge

How:

• Stand with your legs under your hips and hold a barbell on your back.
• Get your right leg aside and lower your body while bending your knee and keeping your left leg straight.
• Run yourself back to the starting position and repeat on the other side.

Why:You will be a much smoother sportsman.And ski."If you have trouble holding a vertical hull, try a wedge under the heel of the bent leg," says Leonard."

#6 Good morning

How:

• Place a vectar beam over your shoulders behind your neck.Have your shoulder blades pushed back to take the weight of the rod.
• Stag your core and slowly bend on the hips to lower your head.Pause below and then turn.

Why:It is excellent for building the solid foundations on which your large lift PBS depends on.To really aim butt muscles.

#7Reverse tension

How:

• Stand high with your dumbbells in every hand.
• Always keep your chest up, take a step back with one leg, bent your front knee until the rear knee touches the ground.
• Stand up explosively, pause and repeat with the other leg.

Why:Reverse Lunges has all the advantages of ordinary lunges, but they are much lighter on their knees..

#8 Kettlebell pistool squat

How:

• Hold a kettlebell with both hands right under your chin.
• Lift one leg off the floor and squat with the other.
• Drive through the heel and bring yourself back to a standing position without having your leg touch the floor.

Why:"A great exercise with a single leg to challenge hip mobility and stability that directly transfers to daily life," says Dick.A free passport to GLOAT.

#9Hip Bijenkorf

How:

• Wage the top of your back against a couch and creates a 45 -degree angle between yourself and the support.
• Squeeze your buttock muscles and core and pick up your hips to lift the load until your back is straight and your knees form an angle of 90 degrees.

Why:Heuphydraten build power in your buttock muscles like no other.And ankles. "Bullet" Proof of your technique with a strong deer before pushing in the elevator, "says Leonard."Make sure you pinch these buttocks as hard as possible and hold the top position at least one fraction of a second."

#10 A few legs curl

How:

• Onion with the face down on the leg curl machine with your heels against the lower pillow and the couch against your thighs.
• Bend a knee to pull the pillow as far as possible to your back, return to the starting position and repeat on the other side.

Why:"Some legs curls are good at strengthening hamstrings and it can help make your knees look like," Dick explains.Start.This allows you to overload any leg without risking damage. "

#11 Deadlift with one leg

How:

• Keep two dumbbells in front of your thighs, palms facing inside.
• Slowly lift one leg just behind you, bend the other somewhat and lean forward so that your arms lower the dumbbells on the floor.Pause and then return to vertical position.

Why:Unilateral exercises, such as the deadlift of the individual leg, your mind muscle connection works a bit harder because of the need to stay in balance.studyPublished inEuropean Journal of Applied PhysiologyDiscovered that unilateral exercises improve the RFD by a maximum of 40 to 60 percent.

#12Botuitbreiding

How:

• Sit in a leg extent with your ankles against the lower cushion.Use your quads to push ahead and repair your legs for you and then return to the starting position.

Why:Take this at the end of your training is the ultimate quad-concentrated post-therapist.'A great reinforcement of quadriceps, which in turn will help protect our knees as we get older, "says Dick.Try to use eccentric targeted representatives: both legs perform the extension, one leg lowers the weight.'

#13 Prowler Push

How:

• To push you must keep your arms, neck and back in a static straight line.When you move forward, you only move your legs.
• To draw, grab the sled handles, bend your knees while holding your back straight and vertically and walking back with fixed steps.

Why:Whether your final goal has been improved, endurance, strength or functional muscles - and especially if it is all three - has the sled that you have covered.'Musklusarness is largely from the eccentric phase of a movement - Consider: the lowering phase in a squat.It means that the improvement of a heavy Prowler -Push will be faster than exercises such as backquats or deadlifts. 'The progress is simple: the weight up or push faster.

#14Farmer's Carry

How:

• Keep two dumbbells by your side.Keep your arms strong and go short as quickly as possible, fast steps.
• Turn around and go back.

Why:Do not underestimate the farmer's carry - it is difficult for your entire body, from you to your hamstrings.Position, as you would do for a plank.Go heel-toe, high standing and stabilizes through your gluteal muscles at every step. "

#15Sumo squat

How:

• Stand with your feet wider than shoulder width apart and hold a vectar beam over your upper back with an upper hand grip.
• Be careful not to bend on your back, push your hips back and bend your knees to lower your body until your thighs are parallel to the floor.
• Run your heels on the floor to explosively push yourself back to the starting position.

Why:Change your squat routine with Sumo variation to give your hip adductors and abductors an explosion.Most people can squat deeper using parallel, "says Leonard.

#16 Clean and Jerk

How:

• Win in squat position and hold a vectar bar with overhand handle, shoulder width apart.
• Go under the bar while you drive it against your shoulders and then stretch your legs.Bend your legs and use Momentum to jump a little and push the rod straight on your head.
• Turn the action to lower the vectar bar back to the floor.

Why:Do not sleep on this weightlifting in Olympic style.This certainly requires a high level of both mobility and training skills. "If it's good enough for Bolt ...

#17 Barbell Hack Squat

How:

• Stand apart with your feet shoulder width and hold a vectar beam behind you in the weapon length.
• While holding your head on and again, you squat at the floor parallel to your thighs.

Why:Hacking Squat will cut the coveted Vastus Medialis or VMOs, the win -the tower -shaped muscle on your quads.Apart from your quads.Patterns beyond traditional backpack can be rut-busting and enables us to become more robust in these heads, "says Leonard.

#18 bow thruster

How:

• Keep two kettlebells by their handle, but then the weight rests on the back of your shoulder.
• Bend your knees slightly and squat down and keep your legs in line with your shoulders.
• Run through your legs and stretch them straight and stretch your arms while you do it to raise kettlebells over your head.Squat down and repeat.

Why: 'Just like the pure and glans, thrusters can be an excellent choice to develop explosive strength, "Dick explains."I also require a high level of both mobility and training skills.'He proposes to use this step as a cardio -off -treatment that 5 to 5 10 repetitions every minute (Emom) in 5 to 10 rounds every minute.

#19 Standing Lidehopp

How:

• Let yourself sink in a squat position with your feet shoulder width apart.Wave your arms back and use them to bring you forward, and then your legs instead of further momentum.
• Skip as far as possible and land on the feet of the feet.

Why:A bona fide force for building electricity, the standing long jump improves the reaction of fast muscle fibers in your body room when it comes to your gluteal muscles, quads, hip flexors, calves and hamstrings.If you want to develop explosive horizontal power, this is number one, "says Leonard."

#20 HELLOPEN TREADMILL Sprint

How:

• Increase the slope of atreadmillAnd sprint at full speed at the specified time.

Why:Cardio on Bendagen?-In safety net and the natural limb protector reduces you due to potential hamstring damage.

#21 Barbell Side Lunge

How:

• Stand with your legs under your hips and hold a barbell on your back.
• Get your right leg aside and lower your body while bending your knee and keeping your left leg straight.
• Run yourself back to the starting position and repeat on the other side.

Why:You will not only tackle potential power online on one of your legs, the Barbell -Zijlong ​​will improve your balance, strengthen your stabilizing muscles and edit your buttock muscles.

#22 Box Jump

How:

• Put yourself a comfortable distance from the box with the shoulder width of the feet apart.
• Let squat quickly in a quarter, wave your arms and explodes up to jump on the box.

Why:If you want to build functional muscles and do not want muscles to start after your training in the lower body, it is difficult to beat Kassehopp.de.

#23 Kasse Squats

How:

• Place a box behind you and stand with your feet shoulder width apart.SquatUntil you are on the box.
• Pause and then push up and keep the weight on your heels.

Why:If you have trouble getting full depth under body weight or weighted squats, Box Squats are the ideal middle ground to test your power while emphasizing the right technique.Make it harder.

#24 Barbell Boks Step-ups

How:

• Stand with a barbell in balance on your shoulders behind your neck.Place your right foot on the raised platform and push through the heel to lift yourself and place your left foot on the platform.
• Go back with your right foot, concentrate on bending your hip and knee on your left leg.All your repetitions on one side and then change your legs.

Why:Step-ups are ideal for increasing the power in the squat backet and help you build 'driving' to improve your strength from the lower position of a backpack.

#25Barbell Front Squats

How:

• Stand apart with your feet shoulder width and hold a vectar beam over your upper chest.
• Make sure you don't keep your back, push your hips back and bend your knees to lower your body until your thighs are parallel to the floor.

Why:Like squatting, but bored by the rear quats?

#26 Sandbag Walking Lunge

How:

• Put a sandbag behind your neck and hold it with both hands.
• Long as far as you can with your right leg, bend your rear knee so that it almost brushes the floor.Use the heel of your right foot to push yourself into the next lung, this time leading with your left leg.

Why:Whether you like sandbags or hatred, nobody denies that they are a seriously effective instrument for Sixpack building.

#27 Body weight Split Squat

How:

• Standing turns off the couch with one leg resting on it, draining.
• Grabbing your standing leg until the knee of your hindleg almost touches the floor.

Why:Whether you use this as a warm -up or as a staple of the house weight, body weight split squat is a powerful tool for building balance, stability and strength in your quads and buttock muscles.

#28 Skaters

How:

• Go apart with your feet.
• Go sideways to your right side and land on your right foot.Visually you look like you are skating (hence the name).

Why:This characteristic will help with speed and agility and at the same time strengthen kneeness.

#29 Springer over

How:

• Wave a rope over your head with both hands, keep your feet together in the rejection, lands with soft knees, but make sure your legs are straight and avoid lifting your knees or donkey kicks to save energy.
• Keep your hands close to your side and make sure that most movement comes out of your wrists to prevent your shoulders from being damaged.

Why:Skip gives your legs good combustion and is also a serious cardiovascular and fat -burning training itself.

#30 Donkey Kick

How:

• Start with your feet, that is about .6, then let go of a squat.Dine knee must be bent and the upper body is tilted forward at 45 degrees.
• Increase your core for balance and shoot your legs back and up in an explosive movement.

Why:This function is aimed at the buttock muscles - the muscle of the engine room that determines your tendency to speed and the ability to jump high.

#31 Sumo Deadlift

How:

• With your feet wider than shoulder width apart, squat down and you almost understand a vectar beam with your hands moving.
• Hold your chest up, pull your shoulders back and look straight forward while lifting the beam.
• Focus on taking back the weight on your heels and always keeping it as close as possible to your body.

Why:'[MetSumo deadlift], you have a lot of freedom to move over a shorter movement area, "saysHealth for men usFitness -Director Ebenezer Samuel.

#32 Bus driver Squat Hold

How:

• Stand with your legs wider than your shoulders stand and hold a weight plate with both hands extended before you.
• Stick out your back, bend your knees and lower yourself in a squat.Keep in this position for 30 seconds to one minute.

Why:This will burn your quads, but is also a great pre-hab and warm-up exercise that works wonders for your Rotatormans.

#33Walking outage

How:

• Stand high with your core supported, step forward and zinc in a deep lung, the back knee touches the floor easily.
• Explode forward in a standing position and then immediately step forward to the opposite leg and repeat the lung on the other side, repeat.

Why:If we see, as we have mentioned almost any other type of lung in this story, we could not omit the classic running lung.

#34 kneeling leg extension

How:

• Knead on the floor with your knees a little wider than your hips and your arms over your chest.
• Hold the body in a straight line of the top of your head on your knees.
• Lean back so that you can feel that your quads are working, working within your movement area and then return to the vertical position ready to repeat.

Why:The leg extension of the 'poor man' or kneeling leg extension is an effective way to work on your quad muscles without needing a machine.Own house.

#35 Bone press

How:

• You can use the sitting leg press or 45 degrees leg press.
• Check the weight and bend your knees so that the plate goes to you - don't let your choir lose contact with the chair.
• Push the plate of your way, ready to repeat.
  

Why:To load some decent weight for your leg exercises, plate-loaded leg press is an effective machine to do the job without the instability of free weights.Is with every representative and make sure you don't lock up your knees.

#36 Handwaterbox-step-ups

How:

• Stand in front of a box, with your feet hip width apart, heavy dumbbells on your sides.
• Step up one foot and walk your foot in the box.
• Lean something forward to keep your balance, but keep your upper body vertical.
• If you are at the top, you stand up completely by expanding your knees and hips.
• Slowly go out of the box and repeat with the opposite leg.

Why:Step-ups are effective quad barley lords that will also increase your heartbeat.

#37Conventional deadlift

How:

• Go to the bar with your feet under your hips.
• Send the hips behind your heels and reach your hands to the bar.
• Keep your back and head in line, withdraw your shoulder blades while holding the upper body stiff to create tension between you and the beam.
• Push the floor of your road while you just hold firmly.
• Lock your hips without returning the weight and returning the movement.

Why:Apart from building a strong set of wheels, the conventional deadlift touches every muscle in the body.The connecting movement is a staple among lifters and with good reason.-12 repetitions.

#38Pistool squat

How:

• Go with your arms in the front.
• Change your body weight to the other side of your bent leg.King as low as possible as you keep your leg off the floor and your supporting knee in the same direction aimed in the floor.
• Push through your supporting leg to bring your body to the starting position.
• Change legs after every representative.

Why:Pistool Squat is a one -off exercise, which means it works a limb in one go.This guide.

#39 Hip thrust with one leg

How:

• Start with your upper back supported on a couch and both feet planted on the floor.
• For the right setup, your knees, hips and shoulders must stand in line and your heels must be under your knees when lifting your hips and your heels must be under your knees.It must also be stored in Kin.
• Start the repetition with one leg lifted, push through the supporting leg so that your hips extend.
• Turn the movement slowly so that your hips sink close to the floor, ready to repeat.

Why:The individual leg -court drive is another exercise that you can do at home and do not need equipment.

#40 TRX Hamstring Curl

How:

• Place your feet on your back in the stirrups, with your legs slightly bent and hips raised.
• Pull your feet towards you and keep your hips as high as possible.
• Squeeze hamstrings and turn the movement.

Why:It can be difficult to beat your hamstrings hard enough with house equipment, but TRX Hamstring Curls delivers a Hammy burning like nothing else.TrxTry Swiss Balhamstring curls for the same hamstring building and strengthening the effect.