Want strong, muscular legs? Then, gym leg exercise can be the solution. Strong legs not only support athletic performance but also improve performance in various activities, including running, jumping, and even everyday tasks.
There are various leg strength training options available at the gym, including hip thrusts, goblet squats, Bulgarian presses, split squats, walking lunges, and many more. Let's check out some of the leg exercises you can try below!
Various Gym Leg Exercises
Exercising your leg muscles not only increases strength and endurance but also helps improve balance, coordination, and metabolism. Here are some effective leg exercises you can try at the gym.
1. Hip Thrust
The hip thrust is an effective leg exercise, commonly performed at the gym or on leg day, that targets the glutes, hamstrings, hip adductors, and core. Here are the steps to perform this leg exercise:
- Sit comfortably on a bench.
- Place a barbell above your hips with a cushion in place.
- Place your feet on the ground and grasp the bar.
- Sit back against the bench and lift your hips until your knees are bent at a 90-degree angle.
- Contract your glutes at the top, pause briefly, then slowly lower the barbell.
- Repeat the movement.
2. Goblet Squat
The goblet squat is an effective leg exercise for working the quadriceps, glutes, hamstrings, calves, and core. Here is how to do this leg-strengthening move:
- Hold a dumbbell or kettlebell at your chest.
- Position your feet shoulder-width apart and angle your toes slightly outward.
- Keep your body upright and brace your core.
- Lower into a squat by bending your knees, keeping your shoulders back, pushing your hips behind you, and lifting your chest.
- Push yourself back up to a standing position.
- Repeat the movement.
3. Bulgarian Split Squat
This exercise works the quadriceps, calves, hamstrings, and core. To do this leg workout at the gym, here are the steps:
- Stand in front of a bench with one foot on the bench.
- Keep your body upright and your core engaged.
- Lower yourself into a squat by bending your front knee to a 90-degree angle.
- Push through your front foot to return to a standing position.
- Repeat the movement with the other leg.
4. Walking Lunge
Another leg exercise to try at the gym is the walking lunge. The walking lunge targets the quadriceps, glutes, hamstrings, hips, and core muscles. To do this leg workout, here are the steps:
- Stand with your feet hip-width apart.
- Take a step ahead with one leg and lower yourself into a lunge position.
- Lower yourself until your front thigh is parallel to the floor and your knee is bent at a 90-degree angle.
- Push yourself back up to a standing position.
- Repeat the movement with the other leg.
- Continue walking and alternate lunges with both legs.
5. Front Squats
Front squats are a leg-training movement that engages the quadriceps, glutes, hamstrings, upper back, and core. Here is how to do a front squat:
- Grab a barbell in front of your shoulders with your palms facing up.
- Lower your body into a squat position, bracing your core and keeping your chest lifted.
- Push back up to the starting position.
- Repeat the movement.
6. Barbell Squat
The barbell squat is a popular leg exercise at the gym that works the hamstrings, glutes, groin muscles, lower back, and core. The steps to perform this leg day exercise are as follows:
- Stand with your feet shoulder-width apart and your toes slightly pointed outward.
- Position the barbell behind your shoulders.
- Lower your body by bending your knees until your thighs are level with the floor.
- Slowly raise your body to return to the starting position.
7. Leg Press
The last leg workout at the gym is the leg press exercise. This exercise engages the quadriceps, hamstrings, and glutes. To perform this exercise, try the following steps:
- Adjust the platform to your height.
- Sit with your feet shoulder-width apart on the platform.
- Push the platform away from your body by bending your knees and extending your legs.
- Return to the starting position.
Why Training Your Legs Is Important
Training your leg muscles is not just about building strength or having well-defined legs. Since the legs contain the largest muscles in the body, exercising them provides a wide range of benefits.
Some of these benefits include burning more calories, increasing testosterone levels, and enhancing overall athletic performance. In addition, leg exercises are essential for supporting the health of the brain and nervous system, making them a crucial part of a balanced fitness routine.
Those were some great leg exercises you can try at the gym to build strong and healthy leg muscles. Before performing any exercises, always remember to warm up before and cool down after your workout, and maintain proper form to avoid injury.
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