Physical exercise is one of the best allies when it comes to wanting to increase the muscles of the legs. However, they must be complemented with good nutrition and healthy lifestyle habits.
Exercises to increase leg muscles have aroused the interest of thousands of people around the world. Although its practice is recommended within a comprehensive training plan that works all muscle groups, many have decided to focus mainly on this part of the body. What should you know about it?
To begin with, as some studies have detailed, the ability to gain muscle mass is largely determined by genetics. However, it is a fact that habits such as physical exercise can contribute to its development, although not instantly.
Therefore, it is essential to keep in mind that, although some exercises are useful to get bigger and stronger muscles, you must be constant with their practice to achieve the desired goals. In addition, whatever the routine, it must be complemented with a good diet.
How to increase leg muscles?
To increase the muscles of the legs, it is advisable to consult a professional trainer and a nutritionist. The trainer will be able to determine the best type of training based on individual needs. In the same way, the nutritionist will be able to guide an adequate diet to achieve the objective.
In general, to obtain good results there are several pillars such as the following:
- Be consistent with training.
- Combine resistance, strength and cardio exercises.
- Eat a balanced diet, including protein and sources of healthy fats.
- Sleep well.
In addition to these recommendations, it is possible to start incorporating a series of exercises that specifically work the leg muscles into the training routine. How to start? In the following space we detail how to do them.
1. Squats with weights
Squats with weights are essential in the routine to increase the muscles of the legs. As detailed in an article published in the Journal of Applied Biomechanics, it allows you to strengthen the muscles of the lower part of the body and, in addition, improves flexibility.
- Start by taking a few small dumbbells.
- Standing with your legs hip-width apart and your back straight, grab a dumbbell in each hand.
- Keep your arms on the sides of your torso.
- Then, slowly bend your knees and bring your buttocks out.
- Following 10 seconds, return to the beginning position.
- Perform at least 12 repetitions, for 3 series.
2. Leg extensions
Leg extensions are usually done on a special machine at the gym. It is a good exercise to strengthen the quadriceps, which are located in the front part of the legs.
- Select a low weight to start with, then increase it as you gain strength.
- Sit on the bench of the chair. Use the weights to go up and down from the knee down.
- You can do one leg at a time or both at the same time.
3. One Leg Curls
This strength exercise is ideal for toning the legs. It is also done on a specific gym machine, which can be graduated in weight depending on the resistance acquired.
- Standing up, with your back straight, support the roller on your right calf. The left leg should be extremely firm.
- You can hold on for more balance.
- Raise your right leg by bending your knee backwards (like kicking).
- Do 20 reps and move to the left leg.
4. Curls lying down
To carry out this exercise to strengthen the muscles of the legs, a machine with a bench is needed. You can also use weighted anklets as well.
- Start with your legs stretched out parallel to the ground.
- Then, raise your feet and try to bring them until your heels touch your buttocks (or as close as possible).
- Do 20 repetitions.
5. Goblet squats for leg muscles
It is a slightly more difficult version of the regular squat. You need a weight to do it.
- First, stand up with your legs more than hip-width apart. The balls of the feet should be facing out.
- Hold the weight with both hands at chest height (as if you were hugging it).
- Bend your knees and lower your buttocks until they almost touch the ground.
- The movement must be energetic and stop for no more than 2 seconds per position.
6. Dumbbell lunges
Lunges enjoy the benefit of working a few muscle bunches simultaneously. Therefore, in addition to strengthening the legs, it also helps tone the buttocks and abdomen. In this case, we propose to increase its intensity with a pair of dumbbells.
- First, stand up with your back straight and the dumbbells at your sides.
- Make a stride back with your right leg.
- Then, at that point, twist the two knees to bring down your trunk and thighs. The idea is that the back knee is as close to the floor as possible.
- Return to the starting position and do the same with your left leg.
Discipline is key
As you can see, there are several useful exercises to increase leg muscles. However, you must be aware that results are obtained with practice and discipline. Also, you cannot ignore the role that nutrition plays. Therefore, the best thing in all cases is to consult with professionals.
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