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Perfect Leg Workout ,Leg Workouts , Leg Exercises , Leg , lower body , build Leg muscle , Leg muscles ,Legs

8 Perfect Leg Workout and Exercises For Building Muscles

Perfect Leg Workout . It’s important to understand the leg anatomy in order to understand how to optimally train the lower body.The majority of muscles in the leg are considered long muscles, in that they stretch great distances. As these muscles contract and relax, they move skeletal bones to create movement of the body.

There are several muscles that make up the bulk of Leg

Hamstrings

Quadriceps

Calves

Glutes

If you want to know the Perfect Leg Workout for building a strong, muscular, and defined Leg , then you want to read this article.

If you’re just getting started going to the gym Try This Perfect 7 DAY BEGINNER TRAINER .

Here The 8 Perfect Leg Workout and Exercises For Building Muscles

related : How To Do Warm up Before Exercise

Do every exercise 3 sets with 10 reps.

1.Barbell Squat

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  1. Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.
  2. Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
  3. Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.

2.Front Barbell Squat

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1.Stand tall in a shoulder-width stance with feet pointed out. Rest barbell on top of chest. Use an overhand grip to securely hold bar with fingers. Triceps will remain parallel to floor in order to support the weight of the bar.
2.Inhale and slowly descend hips until thighs become parallel to floor, keeping weight stationary. Pause at the bottom of the squat and then quickly drive hips back to starting position.

3.Leg Press

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  1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
  2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
  3. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
  4. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
  5. Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

4.Dumbbell Walking Lunge

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  1. Begin standing with your feet about hip-width apart and holding dumbbells in your hands down by your side. This will be your starting position.
  2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should be in line with your front foot. Do not allow your front knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.
  3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
  4. Step forward with your rear foot, repeating the lunge on the opposite leg.

5.Leg Extensions

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  1. Select the desired resistance on the weight stack and insert the pin.
  2. Adjust the seat so that the knees are directly in line with the axis of the machine.
  3. Sit down and position your shins behind the pad at the base of the machine.
  4. Take a deep breath and extend your legs as you flex your quadriceps.
  5. As you lock out the knees, exhale to complete the repetition.
  6. Slowly lower your feet back to the starting position and repeat for the desired number of repetitions.

6.Romanian Dead lift

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  1. Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
  2. Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
  3. At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

7.Lying Leg Curls

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  1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
  2. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
  3. As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
  4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.

8.Standing Calf Raises

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  1. Adjust the padded lever of the calf raise machine to fit your height.
  2. Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
  3. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
  4. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
  5. Repeat for the recommended amount of repetitions.

Tips: With The 8 Perfect Leg Workout Don’t Forget To Support your workout with a solid diet and a few must-have supplements for muscle gain, such as whey protein powder, and you’ll bust through performance plateaus in no time.

Related : Arnold legs Workout

 

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