Leg workouts with weights will make your lower body symmetrical. So why symmetry? There is no greater body part than the opposite. I say symmetry as a result of some people who do not take part in foot exercises (or only do their work half-way) and build a strange imbalance between their higher and lower body dimensions. Usually, they are too focused on building large biceps or shoulders like a bowling ball.
Leg exercises are not only for the quadriceps, and hamstrings, but this exercise can train your core muscles and improve balance. For the sake of physical and optimal results for your training, we have summarized leg workouts with weights to ensure you will never skip leg day.
1. Leg Press.
This is one of the most abused exercises at the gym, maybe because you can feel like a big person who is able to handle more weight than you can do when squatting — but must be used with caution, tapping the foot can be very beneficial. Adjust the seat so, you can sit comfortably with your hips under your knees, and your knees level with your feet.
Remove the protector and lower your knees toward your chest until you bend 90 degrees, and then press again. Be careful not to be too low because this can cause lower back injuries if done incorrectly.
2. Bulgarian Split Squat.
Stand in front of a long bench. Hold the dumbbells in both hands and place the top of your left foot on your backseat. Lower your body until your back knee is almost touching the floor and the quads are parallel to the floor.
When the knee joint is at an angle of at least 90 degrees, reverse the movement then drive through the heel of the front foot to get back up, and not force the knee to lock. One-leg training can produce serious strength gains.
3. Romanian Deadlift.
Stand up straight while holding a barbell in front of your upper thighs with a firm grip. Open your feet shoulder-width apart and bend your knees slightly. Point your chest up, arms straight and tight core to maintain the natural arch in the lower back, leaning forward from your hips, pushing back until your body is parallel to the floor or until you feel a stretch in your back thigh. At the bottom, keep your back flat and your head neutral.
Flex the hamstrings and glutes to reverse the movement, bringing the bar back to the starting position.
4. Front Squat.
Some people see that squats can build their buttocks well, but they actually need also to facilitate building their quadriceps. If it’s you, do the front squat!
Adjust the dumbbells on the rack at shoulder height. Take strength with your hands shoulder-width apart and lift your elbows so your upper arms are parallel to the floor. Remove the bar from the shelf and place it on your fingertips. The elbow must be along with the movement. Step back and set your feet shoulder-width apart then crouch as low as possible without losing the arch in the lower back.
5. Barbell Squat.
Rear squat functions as the prime mover, stabilizer, and synergize of the lower body, therefore you need strong legs from the ankles to the hips. The quadriceps come into play during the straightening of the knee, while the hamstrings are directly related to bending the knee and pushing action.
A squat is handy in developing muscle growth, and strength in leg training with weights.
Stand with feet shoulder-width apart, and hold the bar and place it on your back then bend your knees slightly. Keep your head in a neutral position, tighten your abs and body upright, bend your knees and hips, and slowly lower your body like you are about to sit down. Do as deep as you can reach, ideally your thighs are parallel to the floor or below while maintaining a natural lower back arch. Then, forcefully cross the heel and extend the hips, and knees to return to the initial standing position.
6. Step Up.
This is one of the most functional exercises in the list of leg exercises with weights. However, you have been walking up the stairs regularly, right?
Step-ups come in a variety of variations and can be adjusted so that they can be done for beginners and advanced athletes. To provide resistance, you can hold a barbell, dumbbell, or kettlebell (can be on the side of the body or on a rack at shoulder height).
Hold the dumbbells in each hand in front of the steps, place your left foot on the bench and your right foot on the floor. Push with your left foot then lift your body until you stand on the bench. Push your right knee up to form a 90-degree angle. Give a pause, then return to start. That’s one representative.
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7. Pistol Squat.
Take a standing posture, and extend one leg straight in front of you, balancing your body with the other leg. Squat by lowering your hips and straight to the floor, bend your knees until your thighs touch the calf slightly. Your other legs, and arms will be in front of you to balance with your feet on the floor. Move up slowly over the heel to return to a standing position, making sure not to let the heel rise.
This exercise can be done at home and if it is too difficult, try sitting on a box or chair. Raise your right leg and fold your hands in front of your chest, or raise both hands to the side to make it balanced. Drive through your left heel, stand up from the chair. Give a little pause, then return to start. Repeat on the other side. That’s one representative.
8. Walking Lunge.
Stand with your feet hip-width apart, holding the dumbbells in your hands. Step forward with one leg and lower your body until your back knee is almost touching the floor and the front thighs are parallel to the floor. Step forward with your back foot to do the next rep and continue alternately going down to the floor.