Leg Workouts overview:- Your leg day workouts are important in achieving a good looking physique. You are after the best leg exercises to build and tone your thighs, calves, and glutes. If you’re reading this, you’re probably on a mission to get in shape, get up in bulk, rip, chop or turn that exquisite tub into a powerful muscle that’s functional and, at least you can attract some people.
Follow these leg workouts 8 weeks for mass and definition building, and train your lower body like a ‘champ’. Successful leg mass formation depends on the 4 rules. (1.) you should start exercising with the hardest exercise and the heaviest weight. (2.) you have to hit the thighs from different angles. (3.) and (4.), you need to keep the volume of each routine high and train for muscle failure.
Leg Muscle Functions
1. Quadriceps Muscles
The quadriceps that make up the muscles are the strongest and longest part of all the muscles of the body. There are leg muscles that form 4 muscles in the anterior part of the thigh that are the major extensors of the knee (helping to straighten the leg). These are the muscles in the front of the thigh which are the major extensors.
| 1. Vastus lateralis; |
| 2. Vastus medialis; |
| 3. Vastus intermedius; |
| 4. Rectus femoris. |
2. Hamstring Muscles
The hamstring has three muscles at the back of the thigh that affect hip and knee movement. They begin under the gluteus maximus behind the hip bone and connect to the tibia at the knee.
| 1. Biceps femoris |
| 2. Semimembranosus |
| 3. Semitendinosus |
3. Calf Muscles
The calf muscles are important for the movement of the ankle, foot, and toes. Some of the major calf muscles include:
| 1. Gastrocnemius |
| 2. Soleus |
| 3. Achilles tendon |
Leg Workouts for Mass
| EXERCISES | SETS x REPS |
| Body weight squat | 2 x 25 |
| Barbell squat | 3 x 8 |
| Leg press | 3 x 8 |
| Barbell deadlift | 3 x 8 |
| Barbell Gluteus Bridges | 3 x 8 |
| Seated calf raises | 3 x 8 |
Leg Workouts for Definition
| EXERCISES | SETS x REPS |
| Bodyweight squat | 2 x 25 |
| Barbell front squat | 3 x 15 |
| SUPER SET (A) Leg press (B) Dumbbell deadlift | 3 x 15 |
| SUPER SET (A) Leg extension (B) Leg curl | 3 x 15 |
| Dumbbell lunges | 3 x 15 |
| Standing calf raise | 3 x 15 |
- 2 minutes rest in Workouts for Mass
- 1-minute rest in Workouts for Definition
Wonderful