Leg workouts with weights will make your lower body symmetrical with your upper body. So why does it have to be symmetrical? Because nobody part is bigger than the opposite. Many people are not too serious about taking part in leg exercises (only doing their work halfway). They build a strange imbalance between higher and lower body dimensions. Usually, they are too focused on building big biceps or shoulders like bowling balls.
Leg workouts are not only for the quadriceps and hamstrings but can train your core muscles and improve balance. For the sake of physical and optimal results for your training, we have summarized the best workouts to ensure you will never skip leg day.
1. Leg Press.
This is one of the exercise machines most often used at the gym. Maybe it’s because you feel like a big person who can handle more weight than you can do when squatting. This exercise is very useful but must be used with caution.
How to: Adjust the seat so you can sit with hips under the knees, and knees at foot height. Remove the protector and lower your knees toward your chest until you bend 90 degrees, then press again. Be careful not to get too low because this can cause lower back injuries if done incorrectly.
2. Bulgarian Split Squat.
How to: Stand in front of the bench while holding dumbbells in both hands. Then place your left foot cap on the back seat. Lower your body until your back knee is almost touching the floor and the quads are parallel to the floor. When the knee joints are at a 90-degree angle, reverse the movements. Move past the heel of your front foot to get back up, and don’t force your knees to lock.
3. Romanian Deadlift.
How to: Stand upright while holding a barbell in front of your upper thigh. Then open your feet shoulder-width apart and bend your knees slightly. Point your chest up, arms straight and tight to maintain the natural arch in the lower back. Lift the barbell leaning forward from your hips. Then push back until your body is parallel to the floor or until you feel a stretch in your hamstrings. Flex the hamstrings and glutes when returning to the starting position.
4. Front Squat.
Some people see squats can build buttocks well. But actually, they also need to train their quads. If it’s you, do the front squat now!
How to: Adjust the barbell on the rack at shoulder height. Take the barbell with your hands shoulder-width apart and lift your elbows, so that your upper arms are parallel to the floor. Remove the barbell from the rack then take a few steps back. Then squat down as low as possible in a controlled manner without losing the arch in the lower back.
5. Barbell Squat.
The rear squat functions as the prime mover, stabilizer, and synergies the lower body. Therefore, you need strong legs from ankles to hips. The quadriceps play during knee straightening, while the hamstrings are directly related to bending the knee and encouraging action. This exercise is very useful in developing muscle growth, and strength in leg workouts with weights.
How to: Adjust the bar on the shelf and stand with feet shoulder-width apart. Move the bar off the shelf and place it on your back while bending your knees slightly. Keep your head neutral, tighten your stomach with an upright body. Then bend your knees and hips, and slowly lower your body. Lower as deep as you can reach. Ideally, your thighs are parallel to the floor or below. Then, forces across the heel, extend the hips, and knees to get back up.
This is one of the most functional exercises on this list. Step-ups come in a variety of variations and can be adjusted so that it can be done for beginners and advanced. To provide resistance, you can use a barbell, dumbbell, or kettlebell that can be placed beside the body or shoulder height.
How to: Hold dumbbells in front of a bench or rung. Place the left foot on the bench so that it forms a 90-degree angle and the right foot on the floor. Then push your body with your left foot to stand on the bench. Get back on the floor by pushing your hips.
7. Pistol Squat.
How to: Take a standing position then lower your body slowly while straightening one foot forward. Balance your body with both hands straight ahead and use the other leg. Using your heels, move up slowly to return to the starting position. This exercise you can do at home. If it’s too difficult, try holding on to a pole or door to make it easier.
8. Walking Lunge.
How to: Stand with your hips as wide as your feet while holding dumbbells in your hands. Step forward with one foot and lower your body until your back knee almost touches the floor. Step again with your back foot to do the next reps and keep taking turns getting down to the floor.
The best leg workouts with weights will ensure your legs are swollen in several sessions. But, you can’t do everything in one day if you don’t want to feel pain tomorrow. From now on, you should start getting serious about building lower-body muscles even though we know that leg training is a difficult session.