For many people, leg training is the least enjoyable day at the gym. The following days often mean problems with walking and many other movements. However, it is extremely important to train your legs, because without them you simply couldn't do it. Whether you're a fan of the so-called "leg work" or a fan of the "leg work". If you are a fan of leg day, or if you are afraid of it, it's a good idea to have as many different exercises in your head as possible. That's why today we're bringing you the second part of our series focusing on the best exercises for each muscle.
In this article, you'll find the very best 10 leg exercises, where we've focused not only on proper technique, but also on the most common mistakes you should avoid. In addition, for each exercise you will find an illustrative video with the correct technique.
1. Squat
Where else to start but with the king of all leg exercises. The squat is the alpha and omega of any leg workout because it engages essentially the entire lower half of the body. It is a complex exercise, for the correct and above all safe execution of which you need to perfectly master its technique. Incorrect execution can lead to unpleasant injuries.Since the correct technique cannot be summarized in a few short sentences, we have prepared a separate article for this purpose, in which you will learn everything you need to know. In addition to the squat technique itself, we have also focused on the different variations of this exercise and the most common mistakes.
Correct execution
The starting position is a slightly staggered stance with the barbell placed behind the neck. Squat down in a controlled movement and then stand up again.
What to watch out for
There are countless things to watch out for when squatting. This is also why this exercise is particularly suitable for more experienced athletes. Some of the most common mistakes include pointing the knees inwards, excessive bending, rounding the back or having a small range of motion.
2. Leg press
The leg press is similar in movement to the squat. It primarily involves the quadriceps, but unlike the squat, it is technically much easier. It is therefore suitable for beginners, but experienced athletes should not neglect it. However, it is important to remember that proper technique takes precedence over loading yourself with as much weight as possible. Overestimating your capabilities can quickly lead to unpleasant injuries.
Correct execution
If possible, set your backrest in as reclined a position as possible. Lie down on it and place your feet on the machine's plate about shoulder width apart. Keep your feet set so that you are able to push on the board with the whole surface of your foot. In a smooth motion, push the board up and then slowly and controlled lower it downwards.
What to watch out for
The most common mistakes include not having enough range of motion, which makes the exercise not as effective as it could be. Also avoid lifting your lower back off the mat in the down phase of the movement, which increases the risk of injury.
3. Lunges with one-arm dumbbells
Lunges are an absolute classic, allowing you to target both the front of your thighs and the back of your thighs and glutes. There are several variations. You can perform lunges either on the spot or on the move. They can also be done with one-armed or with the axle on your back. The choice is yours and should be based on what suits you best. For beginners, however, we recommend doing lunges with one-handed dumbbells, as this option with a barbell on the backbreathing is more technically demanding and has a higher chance of injuring the lower back.
Correct execution
Stand in a slight straddle with the one-armed dumbbell in your hand (or with the dumbbell on your back). Lift one leg in a controlled manner and step forward. Step steadily and try to get as low as possible with the knee of the other leg. Then straighten up and continue with the other leg.
What to watch out for
Above all, make sure you have enough range of movement. On the other hand, even excessively long strides are not advisable, as you lose stability. At the same time, keep a slight straddle at all times and don't step with your feet directly in front of you, as you can see in the video.
4. Hacken squat
The hacken squat is one of the popular variations of the classic squat. It has the advantage of a much simpler technique. At the same time, it is possible to get into a much deeper position due to the lower stability requirements.
Correct execution
The starting position is a slightly staggered stance with the feet on the machine's board. Place your back firmly against the machine's backrest and grasp the handles with your hands. Lower yourself as low as you can in a slow, controlled motion. Then straighten up smoothly.
What to watch out for
As with traditional squats, you need to be careful not to let your knees drop inwards. At the same time, make sure that your heels are constantly touching the board and that your back is not coming off the machine's support.
5. Pre-hoeing
Overkicking is a very simple, yet extremely effective exercise for the quadriceps. When performed correctly, it results in maximum contraction of the front of the thighs. The advantage of this exercise is that there is relatively little room for possible injury, so don't be afraid to load up on some serious weight and let your thighs work at their maximum.
Correct execution
For proper technique, it's crucial to get all of your backs well adjusted. Your knee socket should be exactly behind the end of the seat so that you can perform the movement in its entirety without a problem. Once you have everything set up correctly, simply contract the front of your thighs to straighten your knees and then return to your original position in a controlled manner. Hold the legs for a few seconds at the top for maximum effect.
What to watch out for
Before exercising, always make sure you have the machine set up to allow you to perform the exercise to its maximum extent.
6. Bulgarian squats
Bulgarian squats are very similar to lunges, but the difference is that with Bulgarian squats one leg is resting on the bench, so that much less weight is on that leg than on the front leg.
Correct execution
Place one foot on the bench and the other foot firmly planted at a distance at which you can perform the full range of motion in a controlled manner. Grasp the one-armed handles in both hands and lower the knee of the propped leg to the ground in a controlled manner. Then slowly rise to the original position.
What to watch out for
The most common mistakes include overextending the knee too far over the toe and turning the knee inward. It is often possible to encounter a lack of ankle stability. This problem can be solved, for example, by choosing suitable footwear that allows you to stand firmly. Other faults include, for example, insufficient range of motion and an unconsolidated mid-body.
7. Stumbling
Stumbling is a movement mirroring the forward lunge. It engages the hamstrings and, like the overhead kick, is not a technically demanding exercise. Usually you will encounter the lying down version, but it is also possible to encounter the seated version, which involves bending the legs underneath each other. It is up to you which one you choose.
Correct execution
First of all, even in this case you need to set up the machine so that your knees are in the same position as the machine's rotating joint. This way, you'll be putting an even load on your hamstrings at all times. Lie down on the bench (or sit down) and grab the handles. Contract your hamstrings to flex your legs, then release your legs in a controlled manner and slowly return to your original position. In this position, you should keep your legs extended as far as possible to ensure maximum range of motion.
What to watch out for
A common mistake is using too much weight and not being able to return to the original position in a controlled manner. Similarly, avoid lifting the hips off the mat. A short range of motion is also a mistake, which robs it of the best possible effect.
8. Romanian deadlift
The Romanian deadlift is also sometimes referred to as the leg-strained deadlift. Although at first glance it may appear to be more of an exercise that focuses on the lower back, this is not the case. When performed correctly, it targets the hamstrings and glutes perfectly. It can be done with both the axle and the one-arm curls. It's up to you which option you prefer and which one suits you better.
Correct design
Stand with your feet hip-width apart. Hold a dumbbell or one-armed dumbbells in your hands. Slowly and controlled lower your torso into a forward bend until your hands are about 15 cm from the ground. The important thing is to try to push your hips backwards as much as possible as you move downwards. Your hands should be as close to your body as possible at all times. After reaching the bottom position, slowly return to the original position by contracting the gluteal muscles and pushing the pelvis forward.
What to watch out for
When moving downwards, be careful not to arch your back or bend your legs.
9. Hip thrust
Hip thrusts are considered by many to be an exercise exclusively for women. But this is a big mistake. It is an excellent exercise for the gluteal muscles and hamstrings, during which the maximum possible contraction occurs. Therefore, men should also include it in their training plan. In many gyms you can come across special machines, but it is also possible to perform this exercise with just a bench and a weighted axle.
Correct execution
Sit on the machine or sit next to the bench with your shoulder blades resting on it. Place the axle over your pelvis and grasp it with both hands. Activate your glutes and hamstrings to lift your pelvis and the axle to a position parallel to your knees. Then lower the pelvis slowly and in a controlled manner to its original position.
What to watch out for
A common mistake is arching the back in the top position and tilting the head back. However, also be careful to perform the exercise in as wide a range as possible and to be able to control the axis at all times.
10. Standing lunges
When training your legs, you shouldn't forget about your calves. A very effective exercise is lunges, which can be done both standing and sitting. In some gyms you can find a special machine designed specifically for lunges.In other cases, you can do this exercise in a multi-press or with a free axle on your back.
Correct execution
Stand with your feet shoulder-width apart. Keep your toes on a raised surface and lower your heels downwards. Contract your calves to lift yourself up into a lunge and then lower yourself down in a controlled manner.
What to watch out for
In the bottom phase of the exercise, be careful not to lower your heels too low, which will increase the risk of straining.
That's all from us for this article. If you have any questions, feel free to contact us in the comments.
Why can you trust us?
Sport has been my lifelong passion, I have been close to it since I was a child. For a long time I was primarily involved in athletics, which also eventually led me to the gym. Every good sprinter knows that to get one tenth of a start, he must therefore sacrifice hundreds of hours in training. And it was this toil behind the curtain, which no one sees, that was my greatest passion.
Every kilo in the gym helped me to move a little closer to my goal and I fell in love with the gym very quickly. Even though I don't race anymore, nothing has changed in my relationship with uncompromising training.