Building strong and defined leg muscles can be quite a challenge. Whether you want to bulk up or get that toned look, transforming your legs takes consistent effort. But don't fret! We've got you covered with some killer leg exercises that will take your leg day to the next level.
Check out these killer leg exercises that focus on the major muscle groups in your legs: glutes, quads, and hamstrings. Whether you're aiming to bulk up those quads or tone your legs, these exercises are a must-have for your leg day workout routine.
All of these movements can be completed with a barbell, dumbbell or kettlebell, making them an excellent choice if the gym is busy or you want to hit up a home workout.
Primary Muscles Targeted: Hamstrings and Gluteus Maximus
The Romanian Deadlift is an awesome exercise that really targets your hamstrings while getting your glutes and back muscles involved too. Whether you use a bar or dumbbell, it's a great way to work those important muscle groups and build strength and conditioning. Give it a try and feel the burn!
Primary Muscles Targeted: Quadriceps and Gluteus Maximus
Single leg exercises are awesome for building muscles, improving balance, and coordination, and the split squat is no exception. It's normal to have some muscular imbalances, especially if you focus mostly on exercises with barbells.
The split squat really targets your quadriceps and also works your glutes and calves (specifically the gastrocnemius) to help you stay stable.
If you want to make it more challenging, you can add weights. Dumbbell split squats are great for beginners to work on balance, while barbell split squats allow you to increase the weight and intensity of the exercise.
Primary Muscles Targeted: Gluteus Maximus and Hamstrings.
Lifting your hips off the ground by contracting your glutes and hamstrings may sound simple, but as you introduce more time under tension and add weight, you'll witness rapid growth and increased strength in this area.
Feeling confident? Take it up a notch by adding some weight. The Barbell Glute Bridge is an excellent way to ramp up the intensity and volume of your workouts, giving your glutes an extra challenge to tackle.
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