Implementing a leg exercise routine in the gym depends on each person and their abilities, in the sense that each one decides which movements are better or less favorable for their development and needs.
Beyond this, how do you determine which exercises work for a leg routine? At this point, you must pay attention and be very careful. You may consider it a better workout because you perform it with ease. However, if you are a beginner, there will be a few exercises that you can achieve.
The best exercises to build a leg routine are not the ones you perform smoothly but those that have a range of motion and stimulate the muscles appropriately. In that order of ideas, we will show you some examples below.
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Exercises for a leg routine
When exercising in the gym, it is common to fall into the error of only working with machines. It is not harmful to use them, but the work to stimulate the muscles must be varied.
In this way, you can promptly develop the capacity for strength and endurance. Therefore, if you want to work on a leg routine, try using everything you have.
squats
The recommendations begin with the “king” exercise to work the legs: the squats. This movement has variants that allow you to stimulate different muscle groups. However, we will talk about conventional squats with and without weight in this case.
We recommend performing a couple of sets of squats without weights to get started. First, you must stand up with both legs shoulder-width apart and flex your legs and hips while bringing your buttocks back and down.
Return to the starting position through a harmonious movement and execute the previously programmed number of repetitions. At the end of the two series, we advise you to add 2 to 4 more series, in this case, with weight.
The idea is to gradually increase the weight until reaching the sub-maximum or a tolerable but demanding weight, always with care. Use a bar with no plates for the following few sets, adding leaves to the bar as you go. Remember that the bar is positioned behind the neck, on the trapezius.
leg press
The leg press is another exercise to add to your leg routine at the gym. In this case, you have to carry out a movement performed on a machine that is very useful for stimulating the muscle groups of the legs. However, you have to be very careful with its execution.
To perform the leg press, you must sit on the machine. Make sure your back and buttocks are in constant contact with the saddle. From there, semi-flex both legs so the knees are at shoulder height.
Begin to perform the exercise with harmonious and controlled movements. It is advisable to start with low weights, but that work to stimulate the muscles. Perform at least four sets of 12-15 repetitions each.
Deadweight
Although the deadlift is an exercise used to work the legs, it is perhaps one of the most complete. This contributes to the stimulation and strengthening of all major muscle groups.
To do it, it is advisable to use a bar of low weight or tolerable weight. The grip must be done with the hands facing downwards.
Start with your legs and hips semi-flexed as you bring your buttocks back. Keep your back straight, look straight ahead, and keep the bar as close to your legs as possible.
Starting from the position described above, extend your legs—not all the way—as you raise the bar to mid-thigh. Remember that the back must also be completely upright. Immediately after, perform the next rep.
hip thrust
The hip thrust is one of the good exercises to create a leg routine, as a recent study published in the Journal of Strength and Conditioning Research states.
Despite not having an extensive joint range, his effort is focused on developing the glutes and hamstrings, two muscle groups of great importance for the movement of the legs in general. Therefore, it is advisable to include this exercise in the routine.
To do it, you must find a surface where you can support the scapula area. Lie on your back with your legs bent, and keep a weighted bar in the hip area.
Remember to grip the bar well to prevent it from moving. Once in that position, flex the hip and push it repeatedly. The support of the feet must remain immobile on the plant, like the support of the back.
Leg routine exercises in the gym, is there more?
The exercises we recommend above serve to include in your routine or create one. They are highly recommended thanks to their variety, breadth, and the muscles they stimulate. However, you can resort to other variants or other exercises to complement them.
Ultimately, never forget that the number of sets, repetitions, and weights you’ll lift is solely up to you. Always having the advice of a trained trainer is always the best advice to avoid injuries and improve results.