What makes a great body? Many people assume that great biceps, six-pack, thick and wide back or bowling-ball shoulders make up a great physique. But this is far from reality. In truth, a great physique comes from symmetry. A symmetrical body is the one in which all of its parts are flowing into each other. No part is larger than the other and each is equally proportioned. And that symmetry can never be achieved without a great leg day routine. Some people follow leg workouts at gym and some people are used to leg workouts at home
Many beginners in body building forget this important point. Thus they end up making a great upper body but don’t do any effort for the lower one. This results in creating a horrific imbalance between their lower and upper body. This is why you might sometimes see a guy at the gym with a great upper body but legs as thin as toothpicks.
Hence today we are going to start a new journey. The one in which your focus will be on the whole image of your body. Having a leg day routine might be a hard path but the results will be worth it.
The Anatomy of our Legs
First of all we will discuss the anatomy of legs to understand the concept of leg day routine much better. We will also discuss their locations and functions of each part. Furthermore, some exercises will also be discussed for each area in order to convert your legs into enormous tree trunks.
The quads are a short form of quadriceps. These are a group of muscles located in the front of the thighs. These muscles help in the extension and flexion of thighs when the hips are extended. The best exercise for Quads can be Barbell Full Squat and Hack Squats.
The hamstrings consist of 3 large muscles which that are located at the back of the thighs. It runs from the pelvis to the top of the lower legs. Hamstrings play a vital role in actions such as running, jumping and walking. Their main purpose is to bend the knees and to move the hips backward. The best exercise for Hamstrings can be Barbell Lunges, the Lying Leg Curl and the Seated Leg Curl
Calves are the muscular, fleshy back part of the legs between the ankle and knee. It has two muscles and contracting them helps you in curling your toes, bending your knee, and they also help in keeping the blood moving through the circulatory system. The best exercise for Calves can be the Standing Calf Raises and the Seated Calf Raises.
Hence these exercises will help you in establishing a good leg day routine. This will help you in building your lower body along with your upper body and you will gain a perfectly symmetrical physique.
Now comes the most fun part: discussion of the exercises in great detail which will help you in building monstrous tree trunk legs.
Here are the Leg Day Routine You Should Follow
First of all let’s take a look at on the quad workouts. For building great quads here are a few exercises you might want to do:
The quad workouts should be started with squats. One of the biggest reasons for this is that squats are the best known overall thigh builder. This kind of movement is necessary in order to build great legs. Instead of trying out fancy foot positions, take a shoulder width position with your feet turning slightly outwards. This will generate the most amount of power. Experiment a little and place your feet in or out a few inches in order to slightly adjust the muscle-recruitment pattern. Don’t be afraid to experiment with weights here. Use weights, and increase its amount slowly and steadily to increase your strength.
Barbell Full Squat
Different types of squats can be included in your quad workouts. The Barbell Full Squat should be done inside the squat rack for the purpose of safety. Start with setting the bar on a rack immediately above the shoulder level. When it’s done step under it and position the back of the shoulders across it. Hold on bar by using your arms at both sides and then lift the bar off the rack. Squat down through bending hips back whilst allowing the knees to bend frontward, keeping your back straight and your knees pointed in the same direction as your feet. Move downwards until the knees and the hips are completely bent. Extend the hips and the knees until your legs are straight. Repeat.
This is another best leg day routine you may follow.For Hack Squat position the barbell immediately behind your legs. With your feet flat on the floor, squat down and then grasp the barbell from the back with an overhand grip. After this lift the bar by extending knees and hips to full extension. Then squat down by means of bending your hips back whilst allowing your knees to bend frontward. All this time keep your back straight and your knees pointed in the same direction as your feet. Move down until your thighs are nearly parallel to the floor and the bar is behind your lower leg. Keep repeating this process.
Barbell Walking Lunges
Start by standing with a shoulder-width stance and place a barbell across the upper back. Bring your one leg forward; all the while flex your knees in order to drop your hips. Move down until the rear knee almost touches the floor. Your stance should stay upright, and the front knee should continue to be over the front foot. Coerce through heel of the lead foot and then extend both the knees to stand back up. Step frontward with your back foot, and then repeat the lunge on the other leg.
Lying Leg Curl
This workout is done on the leg curl machine. Adjust the machine to your height and then lie face down on it. Place the pad of the lever just under your calves. Keep your torso flat, make sure your legs are fully stretched and then grab the handles of the machine. Keep your feet straight. You will start from this position. When you exhale, curl your legs up without lifting it from the pad. One the full contracted position is hit, hold for a second. Then when you inhale, regain the initial position of your legs. Repeat.
Seated Leg Curl
Adjust the leg curl machine to your height. Then sit on it with your back towards the back support pad. Support your legs against the padded lever just under the calves. Then secure the lap pad alongside your thighs (a little above your knees). Grab the handles of the machine as you straighten your legs. This is the starting position. When you exhale; through flexing your knees, pull the lever as far as possible towards the back of the thighs. Hold onto this contracted position for a while. As you inhale return to the initial position. Repeat.
Standing Calf Raises
First of all stand on the border of a platform/ step. Stand with your abdomen pulled in and plant your feet firmly on the step. Let your heels hang over the border. You should rest your hands against a wall for balance. After this raise your heels a few inches over the border so that you are standing on your tiptoes. Stay in this position for a while and after this lower your heels beneath the step. You will feel a stretch in the calf muscles due to this exercise.
Seated Calf Raises
Sit on the machine and place your feet on the platform with a hip width distance. Alter the pad so that it’s firmly pressing against the lower thighs i.e. just above the knees. Place your hand at the sides or on your thighs. It’s advised not to grab the machine handles. Raise your heels to hoist the weight from the pin. After this, move the pin out of the way. All the while keep a neutral spine and an upright torso. Moreover, keep looking straight ahead. Plantar flex the ankles (i.e. toes down, heels up) until the heels have reached maximum height. Take a break for a while. Then return to your initial point by lowering your heels as much as possible, till your calves are fully stretched. Repeat.
Dumbbell Leg Workout
Dumbbell Leg Workout is one of the best beneficial leg day routine. Now sometimes it happens that all the equipment in the gym is occupied and you are in a mess. What do I work with? How do I continue with my leg exercises? But you don’t have to worry; there is an easy solution for everything. In this case why don’t you just grab a dumbbell and start a dumbbell leg workout with it. Now you might be wondering that how can one do leg exercises through a dumbbell. Here are a few examples:
One Dumbbell Leg Workout that can be a part of your leg day routine, can be the Dumbbell Step-ups. For this, stand straight in front of a bench whistle holding dumbbells in both hands. Keep your foot on top of the bench. Step on it and then drive your hips upwards, leaving both dumbbells at the sides. Step down from the bench with your other foot and then repeat this process with the other leg.
Dumbell Goblet squats
Another easy dumbbell leg workout is the Dumbell Goblet squats which you can use as leg workout routine. Stand tall with your toes at a shoulder-width stance. Hold the head of a dumbbell with your hands and place it vertically against your chest. Now keep your back straight and squat down till your thighs’ tops are parallel to the floor. Extend your knees and hips in order to return back to the position you started with. Repeat.
Never Skip Leg Day!
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