Leg workout

Squat with barbell on shoulders

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The barbell squat is the most important basic strength exercise. The squat is considered one of the most basic barbell exercises.

Zercher squats

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The Zercher squat, a very unusual type of barbell squat. It was invented by the famous powerlifter from Canada, Ed Zercher.
Leg curls lying down on the machine

Leg curls lying down on the machine

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The leg curls lying down on the machine are a popular isolated movement aimed at working the twin-headed thigh muscles.
Jefferson squat exercise

Jefferson squat

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The Jefferson squat is an old-school exercise rarely seen in the gyms of today, almost forgotten, and for good reason. Named after an outstanding weightlifter of the late 19th century, American champion.
kneeling squats exercise

Kneeling squats

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The kneeling squat is a fairly rare and effective exercise. This exercise is intended to work out the gluteal muscles and the back of the thigh, creating unusual stress for them.
glute bridge exercise

Glute Bridge

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Pelvic Raises or Glute Bridge is an effective multi-joint exercise that stretches the hips, tones the glute muscles, and makes them firm and lifted

Straight legged deadlift or Romanian deadlift

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The deadlift with barbell on straight legs is a powerful basic exercise with all the advantages of the normal deadlift, but with its own special features..

Barbell Hack squat or hackenschmidt pull

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The Barbell Hack squat or hackenschmidt pull is a very old school exercise, or rather the beginning of the 20th century. The name is thought to come from the German word "hacke," which means "heel.
Glute Ham Raise Exercise

Glute Ham Raise Exercise

Also available: Русский
The Glut Ham Raise or GHR exercise is sometimes referred to as the reverse leg curl. This is a special exercise that perfectly strengthens the entire hamstring, accentuated gluteus maximus, hamstrings and calf muscle, all in one movement.
Plie and sumo squats

Plie and sumo squats

Also available: Русский
The plie and sumo squat is a variation of the dumbbell squat that involves a wide stance and outward toes. This position allows you to give the maximum load to the inner thighs and buttocks.

Importance of leg training and development

The development of the muscles of the legs is very important both for strength indicators in general and for aesthetics. Quadriceps give a powerful look to the legs in front and improve proportions,

The hamstring provides a spectacular side view and performs high volume in deadlifts and squats.

The calves also do their bit, improving proportions and engaging in many movements.

Exercises

Of the exercises for pumping up the overall muscle mass and strength of the legs, the main ones are squats with a barbell on the shoulders and its varieties, as well as various deadlifts.

To strengthen the biceps of the thigh, the same ghr is used, for isolated pumping of extension and flexion of the legs.

The exercises and training programs described in this category will help develop strength, muscle mass and definition of the legs.

You can train your leg muscles at home as well as in the gym. They are suitable for both men and girls.

тренер по силовой тренировке в онлайн

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