Leg workout to build muscles: 4 moves to target hamstring, quads, calves and glutes

When it comes to building a strong and aesthetic physique, leg training should never be neglected. To take your leg workouts to the next level and maximize your gains, here are four targeted exercises that will help you build muscles.
View All Images Best leg workout for muscles
Target the right muscles with these leg workout exercises. Image courtesy: Adobe Stock
Manasvi Jain Published: 28 Jun 2023, 13:15 pm IST
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Are you ready to give your leg workout a boost and unleash the power in your lower body? We all know that our legs are the foundation of our strength and mobility, so why not give them the attention they deserve? Let’s take a look at a leg workout to build muscles that will specifically target all the leg muscles.

Our legs have four muscles that play an important role in keeping them and our movement sturdy. These muscles are quadriceps, hamstring, glutes and calves. Targeting all regions of your legs during a workout is of utmost importance for achieving balanced muscle development and overall lower body strength. Each region plays a vital role in functional movement and athletic performance. Targeting these regions will not only enhance your performance but also help prevent imbalances and reduce the risk of injuries.

4 moves to include in your leg workout to build muscles

1. Romanian Deadlifts: For hamstring muscles

Romanian deadlifts primarily target the hamstrings, which are the muscles on the back of your thighs. They also work the glutes (particularly the gluteus maximus) and engage the lower back and core muscles for stability and control.

Begin by standing with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs. Keeping your knees slightly bent and your back straight, hinge at the hips, allowing the weights to lower toward the ground while maintaining a slight bend in your knees. Lower until you feel a stretch in your hamstrings, then drive your hips forward to return to the starting position. Perform three to four sets of 8-10 reps, focusing on controlled and smooth movements.

deadlift
Go for a Romanian deadlift if you want to target your hamstring muscles! Image courtesy: Shutterstock

2. Leg Press: For quadricep muscles

The leg press primarily targets the quadriceps. As you push the platform away, the muscles on the front of your thighs contract to extend your knees. The glutes and hamstrings also assist in this movement.

To perform a leg press, sit on the machine with your feet shoulder-width apart on the platform. Push the platform away by extending your legs until they are almost fully extended, then slowly lower the weight by bending your knees. Repeat for three to four sets of 10-12 reps, focusing on a full range of motion and controlled movements.

3. Calf Raises: For calf muscles

Calf raises specifically target the calf muscles, namely the gastrocnemius and soleus. These muscles are located on the back of your lower leg and are responsible for ankle plantar flexion, which is the action of pointing your toes downward.

Stand on a raised platform with your toes on the edge and your heels hanging off. Gradually elevate your heels to their maximum height, focusing on contracting and engaging your calf muscles at the peak of the movement. Lower your heels back down and repeat for three to four sets of 15-20 reps. For an extra challenge, perform the exercise with one leg at a time.

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Calf exercise
Focus on your calf muscles too for stability and strength! Image courtesy: Adobe Stock

4. Hip Thrust: For glute muscles

One excellent leg exercise that specifically targets the glutes is the hip thrust. The hip thrust is highly effective for isolating and strengthening the gluteal muscles.

Start by sitting on the ground with your upper back against a bench or step, and your feet flat on the floor. Place a barbell or a padded weight across your hips. Roll the barbell towards you until it rests just above your hips. As you lift your hips off the ground, emphasize driving through your heels and activating your glutes by squeezing them tightly. Hold the contracted position for a moment, ensuring your glutes are fully engaged. Lower your hips back down to the starting position with controlled and deliberate movements. Repeat the exercise for the desired number of repetitions, maintaining proper form throughout.

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hip thrust for glutes
Hip thrusts are perfect to engage your glutes! Image courtesy: Shutterstock

Remember, to achieve optimal results, it’s crucial to maintain proper form, gradually increase weights, and consistently challenge yourself by progressively overloading the muscles. Additionally, don’t forget to warm up before each leg workout and cool down afterward to prevent injuries and aid in recovery.

By incorporating these four targeted exercises into your leg training routine, you’ll be on your way to building strong, muscular legs that not only look impressive but also enhance your overall athleticism and functional strength!

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About the Author

Manasvi Jain is a professional writer with a keen interest in spreading awareness about various health and wellness issues through her articles. She writes well researched articles by connecting with various doctors and health experts. ...Read More

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