10 Leg Day Exercises for Building Strength

It is one of the most dreaded days for many people who exercise to secure some muscles in the gym. But, the strongest day of the week is leg day that is vital in one’s physical training regimen. Fitness is not only about strength but also about functional ability and the following leg day exercises should help you. It will also be of help in achieving that slim figure, build muscles and even correct posture. In a recent piece we detailed ten movements that are useful for the legs Is 10 Leg day exercises needed for gaining strength?

1. Barbell Squats

The barbell squat is the bodybuilding movement that can be considered the most efficient for the growth of the lower body muscle mass. From this exercise, one can work out the quadriceps, hamstrings, glutes and lower back shinning though out the exercise. To perform the exercise, stand with your feet as wide as shoulder width and grip the bar as wide as shoulder width also. Bend at the knees, and swing your arms back, descend until your thighs are level with the ground and then return to the standing position.

2. Deadlifts

Dead lifts is another great leg day exercise that concentrated on all the lower body muscles. It mainly targets the back muscles; the gluteus, hamstrings, and the spine muscles in equal measures. Executing the exercise requires balancing with feet spread about shoulder widen apart grabbing the barbells with bent hip and knee to lift the bar up by straightening hip and standing tall.

3. Bulgarian Split Squats

The Bulgarian split squat is great for unloading uneven weight and serves as a standalone quad and hamstring builder in addition to strengthening the glutes. For the exercise you are required to lunge, place one foot in front of the other and rest your back foot on a bench or step. Bend your lower body down such that your front lower thigh touches the ground before standing up again.

4. Leg Press

The leg press is an example of compound movement that works primarily the quad, hams, and the glutes. It is better than barbell squat for those who may be having back or knee problems to deal with. To do this exercise, sit on leg press machine, put the safety bars and place your foot on the selected width on the plate. Slide the platform as far as your legs will allow, and then lower back down to hip level.

5. Lunges

Lunges are the typical exercise done in leg day which can be done with barbells or dumbbells. According to the exercise description, it is effective in working out the quad, ham and gluts muscles. For the exercise, stand in a neutrally, starting with your feet slightly wider than shoulder width distance apart, then using your left foot take a large step forwards. Flex at the knee to bring the front thigh touching the floor; then extend back up, and perform the same exercise on the other leg.

6. Romanian Deadlifts

The Romanian deadlift is essentially a variation of the deadlift which drills specifically into the hamstrings and glutes. It also strengthens the lower back muscles, which is a very good body fitness component. To perform the exercise get into the standing position with the barbell at shoulder width stance, bending at the hips and knees before lowering the bar till it is just above the knees. After that, bring your hips back and get back to your standing position.

7. Leg Curls

Another kind of exercise that isolated a particular body part is the leg curl that train hamstrings. Another popular exercise, especially if someone wants to develop sturdier and wider muscles on the backside of the upper thighs. To perform the exercise, lie on your stomach on the leg curl machine that will ensure that your ankles rest on the padded lever. Pull it towards your chest with your fingers curled, then, release it back to its original position.

8. Seated Leg Extensions

Seated leg extensions deal particularly with the bulk of muscles on the anterior part of the thighs, known as the quadriceps. As with all the quad exercises, this is especially beneficial to anybody who wants to develop the power and bulk of their quads. To do the exercise use the leg extension machine, fix the seat according to the body size and position the ankles behind the padded bar. Place your feet on the machine’s foot pedals and push out to the line of your thighs against the pressure, then retract back.

9. Standing Calf Raises

Calf raise is one of the best exercises that ought to be included when doing your leg day training targeting the calf muscles. This exercise is particularly suitable for those who would like to pack more muscular size on their lower legs. To perform the exercise, stand as you would normally with your feet about a shoulder’s width apart and lift your heels off the ground as you push with the balls of the feet. For a number of sets, slowly raise your heels off the ground and then bring them back down.

10. Step-Ups

The step-up is more of a one-leg movement exercise that especially works out the quadriceps, hamstrings, and gluteus muscles. This exercise is perfect for those who aim at creating overall lower body strength and self corrections of muscle imbalances. This is a very simple exercise to do, you just need to stand in front of a platform or step and move one foot up onto the step while the other foot remain in the air. LOWER back down to the first position and perform the exercise on the opposite leg.

Conclusion

doing leg day exercise should be part of the daily exercise regime for muscle building and general body health. The ten leg day exercises outlined above are strength building exercises and as such, they will also help contribute to the overall goal of weight loss, muscle building as well as improvement in posture. It is advisable to seek the services of a qualified fitness trainer when beginning any new exercise regime in order to avoid ill health due to wrong postures. When you practice all these exercises regularly, your lower body muscularity and power will-enhance tremendously.