Top 6 Leg Workout For Mass

Top 6 Leg Workout For Mass

Dear readers, today through this article we are going to give you information about the Leg Workout For Mass

Leg muscles are very large muscles. It is made up of other muscle groups, such as –

  • quads
  • hamstrings
  • glutes
  • calf

As we have said that the leg muscles are very big, so it becomes necessary to train them, but many people ignore the exercise of the legs.

You mostly focus on the chest, back, biceps and triceps, he leaves the muscles of the lower body, so due to this, his legs appear thin, due to which his upper body starts growing except tango.

Anatomy Of Legs Muscles For Leg Workout

Quadriceps – The quadriceps is a group of muscles that are located in the front of the thigh. The quadriceps consists of four different muscles: the vastus lateralis, the vastus medialis, the vastus intermedius, and the rectus femoris.

Hamstrings – The hamstrings are the muscles at the back of the upper leg and they have a group of tendons. The hamstrings flex the knee joint. Hamstrings are used in walking, running, and many other physical activities.

Glutes – The muscles of the glutes are a group of three muscles, the gluteus maximus, gluteus medius, and gluteus minimus that make up our butts.

Calf – Calf is the lower part of our hind leg. The calf is known as only two muscles. Soleus and Gastrocnemius.

You can also see – 8 Quick Result Chest And Back Workout For Women

Benefits Of Leg Workout For Mass

  • Due to Leg Workout, the abdominal muscles are strengthened.
  • Better balance and coordination are maintained in the body.
  • The body produces more testosterone.
  • Due to the exercise of the legs, the body burns more calories.
  • Leg workout increases strength in the body.

Top 6 Leg Workout For Mass

1. Barbell Squat

Barbell squat | Leg Workout | Leg Workout For Mass

This is a compound exercise. This exercise is effective for the growth of the overall legs.

How to do Barbell Squat? 

  • To do squats, first warm up the overall body.
  • Stand with feet slightly wider than shoulder-width apart and keep fingers out.
  • Keep your back straight, do not move back and forth too much.
  • Keep your core i.e. stomach tight.
  • When you go down, bring the glutes up to a 90-degree angle.
  • Sets – 3
  • Reps – 8 – 12

If people do not like squats, then they should include Bulgarian split squats in their exercise routine. With this exercise, you can learn to squat indirectly.

2. Bulgarian Split Squats

Bulgarian spilt squat | Leg Workout | Leg Workout For Mass

Be sure to include it in your exercise routine.

How to do Bulgarian Split Squats? 

  • To do this exercise, first, place your feet on a flat bench.
  • Keep the back straight.
  • Don’t let the knee go past the toes as you go down.
  • Do not use any dumbbells while starting.
  • Sets 3
  • Reps – 8 – 12

3. Leg Press

Leg press | Leg Workout | Leg Workout For Mass

This exercise is very effective. Through this exercise, we will target our quads muscles.

How to do Leg Press? 

  • Maintain a stable body on the leg press machine.
  • Place your upper body on the bench.
  • Stand with feet slightly wider than shoulder-width apart and keep fingers out.
  • Touch your feet till your stomach.
  • Sets – 3
  • Reps – 12 – 15

4. Deadlift

Deadlift | Leg Workout | Leg Workout For Mass 

With this exercise, we will target the hamstring muscles. The advantage of this exercise is that it also involves the lower back.

How to do Deadlift? 

  • To do this exercise, first of all, according to the width of your shoulder, make the grip of the hands slightly outwards.
  • Open the legs according to the width of your shoulder.
  • Keep the back straight.
  • Sets – 3
  • Reps – 12 – 15

5. Glutes Bridges

Glutes Bridges | Leg Workout | Leg Workout For Mass

Through this exercise, we will target the glutes muscles.

How to do Glutes Bridges? 

  • To do this exercise, first of all, lie down on the ground.
  • Open the legs according to the width of the shoulder.
  • Jeep your back and glutes straight as you lift the dumbbell plate up.
  • Do not use weight plates in the initial days.
  • Sets – 3
  • Reps – 12 – 15

6. Seated CalfSeated Calf | Leg Workout | Leg Workout For Mass

Through this exercise, we will train a lot of muscles. We have seen that many people do not train the Kapha muscles, but it is not the case that without the calf muscles there is no overall development of our legs.

How to do Seated Calf Raises? 

  • Use a seated calf raises machine in the gym.
  • Adjust the legs in the machine.
  • Slowly move the heel upwards and slowly downwards.
  • Sets – 3
  • Reps – 12 – 15
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