Massive leg workouts. Mass leg training for men in the gym - professionals reveal the secrets of effective pumping! The best leg exercises

13.07.202027.05.2017

A harmoniously developed musculature of the body is something that not only professional bodybuilders but also amateur athletes working out at home. With the help of a horizontal bar, bars and a set of dumbbells, you can form wide back, rounded deltas and voluminous biceps. But a developed torso combined with thin hips will look ridiculous. Therefore, in home program training, it is necessary to include exercises for the muscles of the legs.

Why train legs

As we have already noted, a set of exercises for the legs is necessary to create a harmoniously developed silhouette. But external aesthetics is not the only advantage of such loads. Here are some other benefits of lower body training for men:

are the largest in the human body. This means that by performing (, etc.), a man stimulates the hormonal system. As a result, there is an increased production of growth hormones responsible for building muscle throughout the body.
If a man is engaged in running, martial arts or game disciplines (volleyball, basketball, etc.), leg exercises will allow him to further strengthen his hips and lower legs. As a result, he will be able to move more sharply, his jump height and movement speed will increase.
If available excess weight, training the lower body will help to cope with this problem. Exercises for pumping legs involve several large muscle groups, which contributes to the acceleration of metabolic processes, increased calorie expenditure and, as a result, effective weight loss.
Let's say right away that it is impossible to pump up powerful legs like that of bodybuilders at home. This requires serious weight loads. But create beautiful relief lower body and a little increase in muscle volume is quite real. Leg workout at home is perfect for this.
Leg exercises done at home will help increase blood circulation in the lower body. This is useful for of cardio-vascular system, because it creates moderate load to the myocardium. In addition, such exercises will allow a man to maintain the health of the genitourinary system.

The best leg exercises

At home, as a rule, there is no power rack with a barbell or a Smith machine. Therefore, we recommend using weights, dumbbells, as well as improvised items (for example, water bottles or a backpack with a load) as weights. Work with own weight is useless in this case.

Squats with dumbbells

If you want to quickly pump up your legs, you can’t do without squats. The exercise works out the muscles of the lower body in a complex way.

Take dumbbells in your hands.
Place your feet at shoulder level or slightly wider.
As you inhale, bend your legs, take your pelvis back, lower yourself into a squat.
As you exhale, rise.

Move at an even pace, avoid sharp lowering of the body and quick rises.
Keep your spine straight.
Try not to roll your body forward and keep your knees inward.

Forward lunges

Exercise helps not only to pump up the muscles of the legs, but also to strengthen the small muscles responsible for the balance of the body. Use kettlebells, dumbbells, water bottles as weights.

Take the shells, lower them to the sides and straighten up.
With an inhale, put your foot forward (about 1 meter) and lower yourself into a lunge.
At the bottom, freeze for a second, then, exhaling, return to a vertical stance.
Repeat starting with the other leg.

Make sure that the angle between the thigh and lower leg of the "front" leg is straight.
Take your time, perform lunges smoothly, controlling your balance.
When moving, do not lean forward, keep your back upright.

Deadlift

Exercise helps to work out the lower body, as well as the muscles of the back. Use one heavy weight as a weight.

Stand straight, feet slightly wider than shoulders.
Hold the kettlebell with both hands in the groin area.
Inhale as you lean forward and push your pelvis back.
Touch the projectile to the floor and with an exhalation return to a vertical stance.

When pulling, avoid rounding your spine.
From lower position rise solely by straightening your legs. And only at the top point "connect" the back.

Rises on socks

The exercise is designed to strengthen. As burdens, we recommend using a backpack with books.

Prepare a stable platform 7-10 cm high.
Throw a backpack over your back and stand with your toes on the edge of the platform.
You can lean on a wall or furniture with your hand.
As you exhale, rise on your toes, while inhaling, slowly lower.
Keep your heels up at the bottom.

Periodically change the position of the feet (parallel, toes in, toes apart) to shift the load on different sections of the lower leg. So the calf muscles will be fully developed.

Exercise allows you to pump up your legs and buttocks at home. Use two kettlebells or dumbbells as weights.

Stand with your back to the sofa (distance - about 1 meter).
Take the shells and lower them to the sides of the hips.
Take one leg back and put your toe in the seat.
Inhale as you lower yourself into a lunge, exhale as you return to an upright stance.

Move smoothly, constantly controlling your balance.
Make sure that the knee of the “front” leg does not extend beyond the toes.
Keep your back upright, do not slouch your shoulders.

Stepping onto the platform

Exercise comprehensively loads the muscles of the lower body. Use dumbbells or kettlebells as weights.

Prepare a stable platform 50-60 cm high.
Take the shells, hold them on the sides of the hips.
As you inhale, place your right foot on the platform.
Then, with an exhalation, straighten up on your right leg and substitute your left.
Get down in reverse order and repeat the movements, starting with the left limb.

Take your time or you may lose your balance and fall.
In the absence of dumbbells and weights, we recommend using a backpack with a load.

Side lunges

Exercise well loads the buttocks and muscles of the inner thighs. Use dumbbells or a backpack with books as weights.

Take dumbbells and bend your arms at chest level.
Spread your legs wide (80-100 cm).
On an inhale, lower yourself right leg, on the exhale - rise.
Repeat the movement to the left.

When performing, try not to tear your socks off the floor.
The knee of the supporting leg should move in the same plane with the foot.

Exercise "Stool"

Exercise creates static load, which allows you to diversify the training and "shock" the muscles of the legs. Use kettlebells or dumbbells as weights.

Press your back against the wall, put your feet forward 50-60 cm.
Hold the shells on the sides with straight arms.
Without lifting your back from the wall, lower yourself into the “squat” position (the angle at the knees is straight).
Hold in a static position for 40-60 seconds.

If you want to complicate the technique, lift one leg forward and maintain this position until the end of the set.

To pump up your legs at home, we recommend that men follow the following tips:

Before each session, stretch your ankles, knees, hip joints.
Do not stretch your leg muscles before strength training, as this reduces the effectiveness of the exercises.
Recommended training volume: 5-6 exercises for 3-4 sets of 8-12 repetitions (except for rises on toes and "high chair").
Recovery pause between sets - 2 minutes, between exercises - according to well-being.
Do not exercise through pain (especially in the joints). If there were discomfort, better postpone the lesson.
Try to choose the weight of the shells so that the last 2 repetitions in the set are difficult.
Between sets, massage your thighs and lower legs to avoid clogging the muscles with blood.
Number of sessions - 1 time per week (we recommend combining leg training with exercises for the back, arms, abs, chest).

Example of a training plan

Consider an example of a simple leg training program for beginners. There will be no complex supersets. Only basic exercises that form the volume and develop the strength of the legs.

(5-7 minutes) + warming up the joints.
Rises on socks (4/15-20).
Squats (4/10-12).
Bulgarian lunges (3-4/10-12).
Deadlift (3-4/10-12).
Side lunges (3-4/10-12).
(3-4/15-20).

At the end of the workout, massage the muscles of the legs and perform simple stretching. This will help you recover faster and avoid strong ones.

Leg workout for home in video format

Stand straight, feet slightly narrower than shoulder width. The bar is held on free hands (with a flat back).
Lean forward as long as the stretch allows (an indicator is a flat back, which should remain in this position throughout the movement).
Make a minimal pause and with a powerful movement return to the starting position.

3. Leg press

An excellent basic exercise for training legs in the gym, which reduces the load on the spine. Works out the quadriceps and buttocks, although the focus of the load can be changed by setting the legs.

Place your feet on the platform, press the weight and remove the locking handles.
Slowly lower the platform down by bending your knees.
At the lowest point in the knee there should be a right angle, excessive bending should not be allowed, this harms the joints.

4. Seated leg extension

One of the most popular leg isolation exercises in the gym. Aimed at a thorough study of the quadriceps muscle. It also loads the calves a little.

Position your legs so that top part"rise" was under the roller.
Lock the body by holding the handles.
Extend your legs at a slow pace, making a minimal pause at the top.
When unbending, you can not straighten the leg, this will create an increased load on the joint, therefore it is necessary to leave a minimum bend in the knee.

5. Lying leg curl

A necessary element of leg training in the gym for men. Exercise not only develops the biceps of the thigh and buttocks, but also improves blood circulation in the pelvic organs.

Take a lying position and fix the roller just above the heels.
Slowly raise your legs, doing knee extension.
Pause briefly at the top and return to the starting position.
To maintain the load in the muscles, the legs should be unbent until a right angle is formed at the knee.

6. Forward lunges

is one of the best leg exercises in the gym that can be customized to suit your needs. Loads almost everything, with an emphasis on quadriceps.

Stand up straight, feet shoulder-width apart. Dumbbells (if necessary) are held on free hands.
Take a step forward with your free leg, keeping your balance (emphasis on the second leg).
Lower yourself until a right angle is formed in both knees (it is forbidden to touch the floor with the knee of the supporting leg).
Rise slowly and without jerking, returning to the starting position.

7. Reverse / side lunges

In this exercise, it is enough to perform a step not only forward, but also backward or to the side, shifting the load to the external or inner part hips.

Take a step back (or a wide step to the side), keeping your back straight.
Hold the minimum pause and at the same pace (without jerking) return to the starting position.
The width of the step depends on the length of the legs.

8. Lunges in place

Can be done with large weights (barbell or dumbbells). The difference from regular lunges is that more of the load goes to the hamstrings.

Put one foot forward one step and take an emphasis (the emphasis is on both legs, evenly distributing the center of gravity).
Sit down as long as the stretch allows (or 1-2 cm before the knee touches the floor).
Get up to the starting position.

In this type of lunge, the movements are not done in turn, but in a whole approach for each leg.

9. Jump Squats

Great exercise which develops explosive force and loads almost all the muscles of the lower body. Can be done with or without weights.

Place your feet slightly wider than shoulder level, bend your arms and hold against your chest (it is advisable to interlace your fingers).
Do the deepest possible squat, and then jump up with maximum power.
At the top point, spread your arms to the sides and back a little to stabilize the body.
Get down on the floor strictly on your toes.

10. Rise on toes while standing

Classic exercise for the legs in the gym for men, which is aimed at working out the calves. It can be performed with or without weights.

Stand with your toes on any ledge or stacked pancakes. Dumbbells are held on free hands, the back is even.
At an average pace, rise on your toes, making a movement only in ankle joint.
It is worth performing the exercise until a pronounced burning sensation or in the amount of 15-30 repetitions.

11. Squat on one leg

This is a very complex and technical exercise that loads all the muscles of the legs. It not suitable for beginners who have recently bought a subscription and do not yet know how to pump up their legs in the gym. Provides an incredible load on the legs and develops coordination and balance.

Stand straight, feet shoulder-width apart (or slightly narrower).
Begin to slowly bend your supporting leg at the knee.
Take the second leg parallel to the front (you can not straighten the knee to the end, maintaining a minimal bend).
At the stage of development, you can hold your hand on any support to stabilize the position of the body.

12. Steps onto the platform

A good exercise for all the muscles of the lower body, which can be used both as (without weight) and for muscle development (with weights).

Stand exactly in front of the cabinet, keep your hands on your chest (cross to cross) or in a free position.
Take a step on the pedestal (it is important to put the whole foot on the pedestal, and not just the toe), and then transfer the support to the front foot.
Tear off the back leg and put it on the curbstone.
Lower the opposite leg down, returning to the starting position.

13. Hack Machine Squats

A good alternative for athletes who are looking for how to pump up their legs in the gym without a pronounced load on the spine. Focuses on the quadriceps.

Keep your weight on your shoulders and place your feet in the middle of the platform (width and height, depending on the area being worked on).
Slowly lower yourself down to the level of the parallel of the thigh with the platform, and then return to the starting position (without fully extending the knee).

14. Rise on socks sitting

This exercise allows you to powerfully pump calves using big weight. Performed with a barbell.

Sit on a straight-backed bench and place the bar (preferably in a Smith machine) so that it rests just above your knees. For convenience, use a roller.
With a powerful movement, rise on your toes as high as possible.
After a short pause, return to the starting position.

Tilt your body forward and hold onto the support with your hands.
Place your partner just below the waist (in the coccyx area, closer to the buttocks).
Slowly get up on your toes, trying to rise as high as possible.

An example of a workout program for legs in the gym

The standard program for working out the legs looks like this:

Warm up.
Barbell squat.
Romanian pull.
Lunges (any variation).
Bending.
Extension.
Leg press lying down.
Rise on socks sitting.
Rise on toes while standing.

Conclusion

You do not need to do all the available exercises in one workout, this will lead to and reduce strength and muscle growth. It is optimal to perform 2-3 and 2-3 isolation exercises per workout, evenly distributing the load on all muscle groups of the lower body.

Leg workout in the gym in video format

For most athletes, regardless of level or experience, leg training is a living hell. Some plow until they lose consciousness, giving all their energy to work out the muscles of the lower body, others perform no more than 1-2 exercises, confidently ignoring this muscle group as a whole. However, the reality of power sports is such that few people can boast of massive and sculpted legs. Moreover, this applies even to professional athletes, a considerable proportion of whom do not become leaders only because of the lagging “bottom”.

Such foundations need to be changed, and this article is intended for such purposes. In it, we cover everything about leg training from A to Z, including technical features, important recommendations, and even secrets that the pros prefer not to divulge.

In general, mass leg training for men in the gym does not require any secret knowledge. All you have to do is be patient and do everything. necessary exercises and try to add variety to your program more often. Leg muscles respond very well to physical exercise, especially if the correct technique which makes all exercises as effective as possible.

It is hardly possible to use anything to the full extent without studying detailed instructions. With exercises for the legs, things are just the same. It is impossible to get the full benefit of every rep and set without understanding how the pumped muscles work. Of course, a thorough study of the function and structure of each muscle is not necessary, but in general terms, the structure and task of each muscle zone must be understood.

Generally speaking, the concept of “legs” is divided into the following muscles, each of which requires separate exercises to work out:

The quadriceps femoral muscle (quadriceps) - unbends the leg at the knee, takes part in tilting the pelvis forward;
Biceps femoris (biceps femoris) - flexes the leg at the knee, participates in the extension of the body;
Large, medium and small gluteal muscles (buttocks) - straightening the torso and moving the legs back;
Gastrocnemius and soleus muscles (calves) - flexion at the ankle joint.

Each group consists of several muscles. For example, the quadriceps muscle includes 4 heads, the biceps, respectively, two bundles. This also needs to be taken into account, because for pumping some heads you will have to use separate exercises.

IN power sports a lot of myths have formed that significantly distort the idea of \u200b\u200bhow it should look proper training leg muscles. As a result, massive strong legs very rare in athletes. Many athletes spend time, a lot of effort, performing grueling workouts, but do not get even 50% of the desired result. Therefore, it is very important to dispel the main myths regarding leg exercises that bodybuilding accumulates every year.

Myth #1 - You can't build powerful legs without "secret techniques"

The lack of results among many athletes makes them believe that without "secret techniques" that only professionals know, it is impossible to build legs. However, the reason for such theories is the numerous mistakes that are made not only at the stage of thinking through micro and macro cycles, but also each individual workout. Add to this technical flaws in the process of performing exercises and you get a well-formed reason for the failures of tens of thousands of athletes.

Myth #2 – Training monotony doesn’t hinder progress.

The muscles of the legs are no different from other muscle groups, because any monotony will reduce the rate of progression. As a result, muscle growth and strength will slow down significantly, even if you do the most effective exercises for pumping legs at every workout. Try to add variety to your workouts, use different styles (strength, multi-rep, static dynamics, etc.), include supersets, dropsets and other techniques at least once every two weeks. This will help to avoid adaptation, as a result of which the muscles will respond with growth to the received load.

Myth #3 – Squats are enough

Without a doubt, the barbell squat is one of the cornerstones of all strength sports. Only a couple of other movements can compete with squats in terms of efficiency and benefits. However, squats alone are not enough. Otherwise, everyone would do only one exercise and get just huge legs. Remember that leg training is the most voluminous in terms of the number of exercises and load. This is the only way to achieve the desired increase in strength and mass.

Otherwise, it is enough to train regularly, remember to rest, and of course provide the muscles with everything they need for growth with the help of quality nutrition.

The training of the leg muscles of professional athletes is far from always an example of ideal work in the gym. It is important to understand that the pros have their own priorities and realities that will not always be relevant. However, some rules and features of training experienced athletes help to properly use their efforts in the gym and accelerate progression.

#1 - Focus on Powerful Compounds

The more muscle fibers involved in the exercise, the better. And not only for the legs, but for all the muscles of the body. Therefore, try to pay maximum attention to squats, Romanian traction, lunges and other volumetric movements.

#2 - Competently combine basic and isolating exercises

It is important to find a balance between different techniques, exercises, types of load, etc. Try to put the basic exercises with a lot of weight in the first half of the workout, when energy reserves muscles have not yet been used up. Isolation movements are best placed in the second half of the workout, as finishing moves for a specific muscle or area.

#3 - Don't exercise too often

It is important to take into account the peculiarities of leg training when thinking through the program in cycles. The muscle group recovers the slowest, in addition, the legs constantly receive stress throughout the day. This further lengthens the recovery time. Therefore, think over the rest so that the legs are fully restored between workouts.

#4 - Remember muscle balance

Imbalance in muscle development always leads to a slowdown or complete stop of progression. This is a dead end path, as a result of which it is guaranteed that you will have to spend months on tightening the lagging muscles. remember, that strength exercises for the legs and buttocks should include all the muscles of the lower body.

#5 – There are no bad exercises, there are wrong executions

This suggests that technology is above all. If any exercise has become popular over the decades of the development of power sports, then it will definitely be used. But only if all specifications. For example, when rounding the back, the Romanian deadlift immediately loses at least half of its effectiveness.

Follow these tips, approach your training with the mind and knowledge of theory, and the growth of mass and strength will be guaranteed to you.

Now let's look at all the leg exercises that you need to include in your training arsenal. They will be fully enough to progress for years, forgetting about stagnation and plateaus. Basic and isolation movements need to be considered separately, so we will divide the best exercises for leg mass into two categories.

Basic

Classification basic movements simple enough. These leg and glute exercises work multiple joints and a large number of muscle fibres. As a rule, this category includes the most complex and basic exercises in strength sports.

For more than 50 years, squats have been the backbone of leg training in any weight program. This is one of the most versatile movements in power sports. It is important to understand that squat technique plays a critical role.

Try to squat as low as possible while training your legs, this will include the buttocks in the work and increase the effectiveness of the exercise.

In the leg program, changing the technique of some exercises can completely change the load received. The front squat is by no means an alternative to regular squats and it is not correct to consider it only as a replacement. Among the obvious advantages, one can single out an increased load on the abdominal muscles, the ability to sit down much lower than with a barbell behind the back, as well as a lower load on the spinal column. This is one of the best exercises for developing leg mass, which can be performed with a barbell, sandbag, kettlebell and other equipment.

Any athletes who know how to pump up their legs without fail do a bench press on the simulator. This is a great mass building exercise.

It is very important to correctly adjust the chair and do the bench press in full amplitude. Also remember that by placing your feet on the platform, you can change the load and switch it to individual muscles.

Lunges are one of the most versatile movements. Such exercises for the muscles of the legs can be done both in the gym and at home. Moreover, there are many varieties of lunges (forward, backward, on the spot, curtsey, with a step to the side, etc.), which completely change the nature of the load. Thanks to this, you can accurately pump absolutely any muscle of the lower body.

In terms of effectiveness for leg volume, this exercise comes immediately after squats. Moreover, most often it is combined with squats in supersets and complexes. The straight leg row is ideal for developing the muscles of the buttocks, hamstrings and lower back.

It is important to remember that throughout the exercise, the back should be perfectly flat. Any curvature will reduce traction efficiency and may result in injury.

If the main goal in training is to develop only the muscles of the legs, then hack squats can be a great alternative. First, due to the fixation of the body and the angle of movement, much more weight than in squats. However, the main advantage of the exercise is the lack of a strong load on the spine.

Calves are the main sign of a muscled athlete who knows how to train legs in the gym. Raising on toes best repeats the main function of the calves, because this exercise is considered one of the most suitable from an anatomical point of view.

To pump up his legs in the gym, a man needs variety in loads, and even the most effective exercises need to be modified. Changing the position of the bar can make many muscles work in a completely different way, so try to alternate the squat week by week, doing the exercise with the barbell on the chest and on the back. Doing both options in the same workout is not recommended.

Isolated

This exercise will always be on the list of the most effective leg isolation movements. Extensions are performed in a sitting position, as this allows you to exclude all muscles from work as much as possible, except for the quadriceps.

It is important to remember that the movement involves the quadriceps, so it is important to do it in full amplitude. Also, do not take too much weight, in extensions, priority should go to technique and muscle concentration.

One leg extension

In some gyms, the equipment allows you to do one-leg extensions, which can be very useful for pumping up your legs. A similar technique, in which the entire approach is performed alternately on one leg and the other, makes the exercise more effective. Also, with a similar technique, you can do extensions more cleanly.

This is a workout classic. rear surface legs for all bodybuilders, regardless of level. It is best to combine flexion with extension, working out the antagonist muscles significantly increases the benefits of both exercises.

It is important to remember that the glutes are also involved in the exercise, because the movement is often used in circuit training and various complexes.

If your gym has a seated curl machine, add this exercise to your leg workout. Performing seated curls is considered more comfortable and allows you to better load the biceps femoris, turning off the buttocks from work.

If you need a hard calf pump during your leg workout, then it is best to use a press machine. This will help to take significant weight without the risk of injury. It is important to remember that you always need to install clamps, this will help you give all your best without fear of tearing the platform down.

Such simulators are found only in advanced gyms. If it is possible to perform standing curls, then be sure to train in this style and include the exercise in your training program. This a good option in order to add variety to the performance of bending in the hall.

Now consider an example of a specific program in order to clearly understand how to pump up your legs in the gym. Of course, this does not mean at all that you need to use only one training plan. This leg training program will be an excellent foundation, over time, you can add new exercises to it or replace individual movements with the same type.

For newbies

The program for beginners should be as simple as possible. The basis is basic exercises, isolating movements are included in the training plan in a limited way.

Girls can use cyclic training. But in this case, any circuit training for the legs and buttocks should also be based on basic exercises.

A basic beginner workout should look like this:

Squats with a barbell - 3 * 12, 10, 8;
Romanian deadlift (on straight legs) - 3 * 12, 10, 8;
Extension in the simulator while sitting - 3 * 12, 10, 8;
Bending in the simulator lying - 3 * 12, 10, 8;
Rises on socks while standing or in the simulator.

Such a plan allows beginners to train effectively for up to two years, making changes to the program every one and a half to two months.

For advanced

For experienced lifters, a mass leg training program should include a more thorough study of all leg muscles, so the number of exercises will be much higher.

It is also important to understand that the same exercise will not be enough. Microcycles should be designed to include power training legs was combined with static-dynamic work, if we are talking about mass.

The basic program will look like this:

Superset: barbell squats and Romanian deadlift - 4 * 12, 10, 8, 6 for each movement;
Lunges (alternate lunges forward and backward by weeks) - 4 * 12, 10, 8, 8 on each leg;
Sitting leg extension;
Lying leg curl
Superset: lifting on socks while standing, lifting on socks while sitting with a barbell - 3 * 15, 12, 10.

This is a hard leg workout that is guaranteed to give results. experienced athletes who already have good base And physical training. Also periodically need to be added to the program front squats and squats with wide staging legs.

It’s not for nothing that many athletes believe that training leg muscles is the most hellish job in the gym you can think of. It takes all the strength, requires a long recovery and putting all 200%. The use of supplements can significantly accelerate not only the rate of progression, but also muscle recovery. First of all, we are talking about the most necessary additives, the effect of which is undeniable:

Whey Protein;
Creatine;
Vitamin-mineral complexes (in any season, except for summer, if there are a lot of fruits and vegetables in the diet);
Omega 3.

If apart from strength work cardio load is turned on, especially in the morning or in the evening, then you need to drink a portion of BCAA before it (it is advisable to choose those in which glutamine is included).

Among the supplements that can directly improve performance, it is worth highlighting:

Pre-workout complexes (you can separately use caffeine + green tea at the beginning of the workout);
beta-alanine;
Arginine, to improve pumping.

Many athletes confirm that with such a set, super trains and even the hardest leg workout will bring joy. If we consider the maximum, then complexes for restoring and improving sleep, as well as CLA, can be added to the list.

For those who only decide if he needs sports nutrition we recorded the video below:

Summary

Keep in mind that even the best leg training program will lose effectiveness over time due to muscle adaptation. To avoid such situations, it is best to use exercises of similar type (for example, back squats and front squats, Hakk-simulator, etc.). Other than that, the right food, the right supplements, plenty of sleep and rest, that's the ideal growth formula.

Powerful and embossed legs are a sign of excellent health in both men and women. Think about it, because men are instinctively drawn to women with beautiful hips and buttocks. Women also like men with bulging calves. This is one of the reasons why we all need to train our legs. Today we will talk about it with you. You will find out with the help of what exercises you can pump your legs well.

How to pump up legs?

Let's start with the fact that this is a large muscle group. When we train it, our small and stabilizing muscles are actively involved in the work. And also, working out the muscles of the legs, you strengthen your ligaments. Conventionally, they can be divided into 4 groups:

Anterior thigh.
Back of the thigh.
Gluteal muscles.
Calf muscles.

For a full study of the muscles of the legs, it is necessary to pump each of these parts. However, you need to start with a basic exercise that includes all these groups - squats. Complete 3-4 sets of 8-10 reps, and move on to a more detailed study of each muscle. For this purpose, we will need to perform isolation exercises.

Yes, for processing anterior thigh you need to do:

Extension.
Leg press.

leg press- very efficient movement. It is an alternative to classic squats. The difference is that the case is switched off from work. The movement is carried out only due to the work of the knee joint. This exercise does not take as much strength as squats, but it perfectly pumps the front surface of the thigh.

In the leg press, work is carried out with large weights. The average athlete can take 200 kilograms in this exercise, and there is nothing supernatural about it. It is performed in special simulator.

The advantage of the leg press is that you can choose different leg positions in this exercise, and thereby include different muscle fibers. And also at the top point, you can work with socks and pump your calf muscles.

If you have problems with your lower back and knee joints, then you better not do this exercise. And in squats you need to take a small weight. In this case, for a more detailed study of the quadriceps, leg extensions in the simulator are ideal for you. This is very good exercise, which will not take you much strength, but will perfectly emphasize the shape of your hips.

Exercises for the biceps of the thigh

Working out the back of the thigh should not take a lot of your strength. After all, all exercises are elementary.

Deadlift is a basic exercise, and, therefore, includes the whole body. However, our goal is to work out the hamstrings. And this means that we will take a small weight so that other muscles do not prevent us from properly loading the hamstrings. This exercise is not recommended for beginners as it requires high flexibility in the lower back and legs.

Forward bends with barbell pump up not only the biceps of the thigh, but also lumbar muscles. This option is more suitable for beginners, because it is an alternative dead thrust, only less dangerous.

Hamstrings like others pulling muscles love intense training. The main indicator that you are doing everything right is a burning sensation in the muscles. Help you achieve this leg curls in the simulator. Take such a weight that you can complete 10-12 reps per set. At the time of the last 2-3 repetitions, you will feel a pleasant burning sensation in the muscles. You may have a strange feeling that you are being tickled. This is exactly what you need.

Exercises for the buttocks

To pump up the buttocks, we need to stretch them to the maximum at the lowest point. Help achieve this squats with dumbbells and wide stance. This exercise is ideal for girls, because they need small weights to keep themselves in shape. So, the execution technique:

The legs are set wide apart. You have a dumbbell in your hands.
Squat down to a level parallel to the floor.
Hold at the bottom for 2-3 seconds to feel the tension gluteal muscles.
With a powerful movement, stand up and tighten your buttocks.
At the top point, you do not need to be more than 1 second.

When performing this exercise, it is important to remember the deflection in the lower back.

For men and women who find it easy to perform sumo squats, ideal lunges with dumbbells or barbells. The bottom line is that at the bottom point, the leg laid back is stretched as much as possible, and the second leg is in contraction. Thus, lunges help you achieve the maximum development of your buttocks.

It is important to understand that in the exercises for the buttocks proposed to you, you must take adequate weight. If you lift too much weight, it will reduce the effectiveness of your workout and may injure you.

Calf exercises

Everything is extremely simple here. To pump up the calf muscles, you need to stand on your toes. Dumbbells are not the best weight here, as you will be doing a lot of repetitions with them.

Try to better perform this exercise in a special simulator. They are in every gym. The main thing is to choose the right weight. The calf muscles work in a short amplitude, which means they need intensive training. Therefore, try to pick up such a weight that in the approach you can do about 20 repetitions.

Leg workout program

Now we bring to your attention a very effective program leg workouts. We will not describe the program for beginners, since only classic squats are enough for them. This program will be designed for athletes who have been training for more than six months:

Shoulder Squats – 3 sets of 8-10 reps.
Leg press - 3 times 12-15 times.
Leg curls in the simulator - 3 sets of 12-15 times.
Working out the calf muscles - 3 sets of 20-25 repetitions.

You need to train according to this program once a week. Every 2 months you need to arrange a workout with light weights and big amount repetitions. If in your training process there are such high intensity workouts, - Very good. After all, they are great for stimulating growth. muscle mass legs and help wake up dormant muscle fibers.

Before training you need how to warm up. It's better to spend 15 minutes at the start of your workout and save yourself a few weeks of recovery time if you injure your knees.

For pumping legs you need to visit Gym. At home, you will never achieve the desired muscle volume. The basic rule for success in this business is regular visits to the gym. Never skip workouts. This will help you achieve your goal in the shortest possible time. People who skip workouts usually don't get impressive results.

Don't choose a gym based on whether it has some fancy machines. To pump up the legs, the presence of a bar is enough. It doesn't matter how new or beautiful it is. Iron is the same everywhere. Walk between sets. This will keep your blood from stagnating in your legs. While restoring your breath after a hard approach, walk around the hall. It's easy for you, but it's good for your legs.

Now you know everything about working out the muscles of the legs. Follow our training program, and in a few months you will surprise your friends with large hips. I wish you success!

The beautiful and harmonious figure of a man attracts the female eye not only with a pumped-up torso: shoulders, biceps, triceps and abs, but also with tightened and embossed hips, buttocks and calves. You can achieve perfection for a man with the help of competent home training.

Home workout for men's legs

Why does a man need to pump up his legs so much? Probably so that they can withstand daily stress, if you have to walk or stand a lot all day. For those who are busy working in the office and driving a car, leg training is necessary to prevent joint diseases and not forget how to walk long distances without shortness of breath.

Running for the legs is very useful. If a man is friends with sports, then trained legs will exclude tendon rupture when lifting a barbell or doing other exercises to pump up the torso. In addition, a pumped up torso with thin and weak legs somehow does not fit! No harmony!

With desire and perseverance, patience, endurance, it will not be difficult for a man to put his body in order even at home. It is only necessary to set aside 1-1.5 hours for exercise three times a week and gradually increase the load. For progress and bringing the muscles into tone, you should not do heavy loads on them on the very first day, especially with additional weight.

To increase the effectiveness of home training, you should follow a low-calorie diet enriched with trace elements and vitamins.

A little about the anatomy of the legs

It does not interfere with remembering the structure of the muscles on the legs in order to properly distribute the load during training.

The muscles on the thighs are among the most massive muscle group our body. By acting on the hip and knee joints, the thigh muscles: quadriceps (quadriceps) and biceps (biceps) develop the greatest strength.

four-headed thigh muscle(the largest) form 4 heads:

lateral;
medial;
straight;
intermediate.

The quadriceps is responsible for the extension of the lower leg at the knee, the rectus muscle is involved in the flexion of the thigh. The biceps femoris performs the opposite function of the quadriceps. The biceps are made up of two heads: long and short. Biceps replies:

for bending the lower leg at the knee;
for torso extension with big muscle her buttocks;
outward rotation of the leg.

The adductor muscles of the thigh include: thin, comb and adductor, consisting of long, short and large muscles. Adductor muscles: adduct the thigh and rotate it outward.

- the most massive in our body. It is responsible for extension and slight outward rotation of the thigh, straightening and fixing the torso.

The biceps muscle is called the gastrocnemius. It consists of two muscles: superficial and soleus. To ensure volume, it is the soleus muscle that should be increased so that it “inflates” the superficial one. Then the result can be seen and touched. But you should not forget about the superficial muscle either.

While walking, both muscles are actively working. In the standing position, the superficial muscle is loaded, in the sitting position - the soleus muscle.

Important points for training

Three places on the legs need to pay special attention when pumping up the legs:

quadriceps of the thighs (in front) when the leg is extended at the knee;
biceps (behind, under the booty) when bending the leg at the knee;
lower leg muscles: gastrocnemius and soleus (behind the knee) when lifting the body on toes.

It is important to know that muscles are attached to bones by tendons. In order not to tear them, you need to load the legs gradually. The strength of bones and joints must also be taken into account and correlated with the load. We know that the thigh bone goes up from the knee joint. It is the strongest and can withstand the weight of a truck. Below are the tibia and tibia. Protects the knee cup or patella. Inside the knee there is a cavity (bag) with synovial fluid. It lubricates cartilage and reduces friction.

It should be borne in mind that with incorrect actions during training, blows and lifting disproportionate loads, dislocation of the patella and knee, sprain, inflammation of the mucous membrane of the articular bag, rupture of the meniscus and cruciate ligaments, and fracture of the condyles of the tibia can occur.
It is important to pay attention to the joints:

hip when moving the thigh relative to the pelvis;
knee when moving the thigh relative to the lower leg;
ankle when moving the foot relative to the lower leg.

With the lower leg fixed during the extension of the body, the load falls on the biceps and muscles of the buttocks.

You can get powerful biceps of the thighs not only by bending the legs, but also by unbending the torso with fixed knees, that is, performing training, as well as deadlift.

As for the lower leg and its muscles: gastrocnemius and soleus, the gastrocnemius begins to work with a straightened knee, and the soleus - with bent knee. So you need to swing them standing and sitting

We pay special attention to such an exercise as. It contributes to the impressive muscle growth. But it is with a very heavy load and with repeated performance, the knee cartilage begins to wear out, which leads to inflammation. Therefore, it is important to warm up well during the warm-up.

Warming up the body before training the legs

We start with a brief exercise (preferably in the morning) with a variety of elements: squats, bends, stretches,. Charging is combined with massage rubbing, kneading and vibration movements of the arms, shoulders, abdomen, buttocks and legs. For massage of the back, buttocks and thighs (on the back) we use manual massagers with rollers, studded jade rollers and Lyapko, brushes with natural bristles on a long handle.

Target:

warming up the body and preparing muscles for exercise;
providing the body with energy by activating work of cardio-vascular system and blood flow.

Complexes of exercises for the legs

Each part of the leg should be loaded with separate (own) exercises. You need to start work with training the legs (thighs and lower legs), then move on to working out the calf muscles, starting with the stronger soleus muscle.

Complex 1

The complex is intended for the formation of leg muscles, good stretching, toning blood vessels and joints.

First day:

Lunges are a very effective exercise.

To load the buttocks and hips, we perform springy lunges forward. We stand straight, feet shoulder-width apart, put our hands on the belt, put one leg forward (straight back), bend the knee at an angle of 90, lower the knee of the second leg to the floor, spring, strain the thigh, keep the balance and rise. Repeat for each leg 20-30 times and do 4 sets.
We take the thigh to the side, transfer the weight to the exposed leg, make a wide lunge to the side and spring, bending the knee. Push off with the foot and return to the rack. Repeat for each leg 20-40 times and do 4 sets.
We lunge back with one foot, the second straight. We spring on the first leg and return to the rack. Repeat 15 lunges x 4 sets on each leg.
We rise on the toes of both legs with an emphasis on the calf muscle. Repeat 30 times x 4 sets.

Performing lunges forward, backward and to the side, half of the reps can be done with dumbbells, weights (or bottles of water) in the hands for a greater load on the muscles of the legs.

Second day:
Squats are important to do correctly

To pump up the legs, we perform squats (basic exercise), we hold our hands behind our heads, our back is straight, our legs are shoulder-width apart. We squat until an angle between the thighs and lower leg is created at 90°. We return to the rack and rise on our toes. We do 4 sets of 20 times.
We rise on the toe of one leg (4 sets x 15 times);
We squat on one leg (4 sets of 10 times), holding on to the support with one hand.

Complex No. 1 is supplemented daily with new exercises:
1. Exercise "spring"
We stand straight, feet shoulder-width apart, keep our back straight. Slowly rise on your toes, lifting your heels high. To make the exercise more difficult:

we take dumbbells in our hands;
we rise on one leg, then on the other;
we rise on one leg with weights, then on the other;
repeat 20-30 times + 4 sets;
we stand on the platform, up to 10 cm high, lower the heels as much as possible, stretching the ankle. We hold a dumbbell in one hand, and hold on to the support with the other.

2. Exercise "walking on toes." We rise on our toes and walk on even legs for 3-5 minutes.

To work on different parts calf muscle the feet can be kept parallel (the middle part of the muscle works), the heels can be shifted (the soleus muscle works) or socks (the superficial muscle works).

3. Exercise "jump with dumbbells." We take 3-5 kg dumbbells in our hands (we add weight gradually), we squat to a right angle between the thigh and lower leg. We jump as high as possible and return to the squat.

4. Exercise "holding the load" for pumping up muscles, strengthening the ligaments of the thighs and buttocks and burning fat. We find support for both hands (door jambs or chairs on both sides). We put a weight (load) of 3 kg on the toes of the foot (gradually bring the weight to 16 kg). We raise our fingers to balance the kettlebell, then slowly raise our straight leg on the floor and hold as long as we can. We change the leg. Repeat 5-6 times x 4-7 sets. The purpose of the exercise is to provide a static load to the hips and buttocks. The leg, free from the load, also strains while maintaining balance.

After 10 days of performing this complex, the volume of the hips will increase, the ribbing of the thigh muscle will begin to appear. These are good prerequisites for future basic exercises with a bar. To give the muscles a rest, you need to change the order of the exercises of the complex + additional ones. We increase the load gradually. To achieve significant results, the main thing is not the number of loads, but the regularity of the training for the legs.

Complex 2

If there is a barbell at home, we perform squats (3-4 sets each):

without weight in the hands - 20-25 times;
with light weight - 15-20 times;
with an average weight - up to 15 times;
then only with working weight - up to 10 times.

Such a squat scheme will speed up the passage of blood through the muscles and joints of the legs and deliver nutrition and oxygen to the cells.

Interesting to know. Squats of bodybuilders develop quadriceps, powerlifters - big muscles, since large weights are taken.

Powerlifters put the bar on their shoulder blades to shift the center of gravity, put their legs wide to engage the gluteal muscles and the body leans forward a little to connect the legs. The muscles gain weight (this is a plus), but the buttocks also (this is a minus). Bodybuilders squat to maximize leg muscles.

Nuances during squats

legs are shoulder width apart;
socks turned to the side by 45 (between them 90);
the bar is high on the trapezoid to avoid a large forward tilt;
the gaze is directed forward to stabilize the body and simplify movement;
for stability, the bar is taken a little wider than the shoulders, so that it is comfortable to hold;
to push with the heels and reduce the load from the knees, pancakes are placed under the heels.

DO NOT lean forward and push with toes, as they are overloaded knee joints. DO NOT push your knees forward of your toes.

During exercises for the development of the quadriceps, they push only with the heels.
It is not necessary to squat strongly, only to the parallel, since you can heavily load the knee joints, and this is unsafe.
Breathing: when squatting - inhale, when returning - exhale.

Chips:

with a narrow stop setting, the quadriceps are loaded and the push with the heels becomes more difficult, especially with an insufficiently flexible ankle;
with a strong turn of the socks, the buttocks are more loaded;
with a wide setting of the feet, the gluteal and adductor muscles are loaded.

Complex 3

Slow rises on toes with holding on to the support to distribute the same load on both legs and slow returns to the PI. You can stand on a stand 10 cm high. We take the load in our hands after the second approach, only 4 sets x 30 repetitions.
Rises on toes at an angle of 90. We do it slowly.
Rises on toes while sitting on a low stool for pumping up the calf muscles.
Rises on socks with a barbell (if any).

Socks and heels when lifting on toes should be parallel, descend to the maximum depth, reducing the calves. When lifting at the top point, the calves are again reduced. Then the heels are brought together, then the socks are brought together.

Complement the complex:

walking up the stairs and running with leg weights;
interval running (with acceleration and deceleration) along the "treadmill" with an increase in the angle of inclination (if available in the house). Sneakers must be with shock absorbers. It is necessary to stand on the whole foot, rolling it a little and pushing off with the toe. Bend your knees slightly to unload the spine;
work on an exercise bike (if available) with medium or powerful pedal resistance to develop leg muscles and increase their volume.

Diet for leg training

Eat right! For getting embossed legs needed protein diet. Fats are excluded, carbohydrates are reduced, as they are sources of energy. Proteins build and maintain muscles. Meals should be fractional (5-6 meals a day, with small portions of dishes). This will break down fat and build muscle mass.

You should eat the following main foods: chicken white and lean turkey meat, fish, squid, fat-free cottage cheese, boiled egg whites, vegetable proteins.

Conclusions. It is impossible to preserve our body as a whole, reaching certain proportions in one place, excluding others. If a man wants to pump up his torso and arms, first you need to pump up his legs. They use more muscles, so more testosterone is produced. With an increase in testosterone, muscles begin to grow, including in the upper half of the torso. And who will a man with inflated chest and arms and thin legs remind of?