The best exercises for strong legs

The best exercises for strong legs. Leg days are not only good for stork legs, but also for your next upper body workout. This is what the best exercises look like. 

If you don’t honor your legs, you’re not worthy of your biceps. But how can you train your leg muscles effectively? What muscles does the thigh consist of? What can you do if your knuckles don’t get stronger despite hard training? We answer the most important questions about leg training.

What muscles does the thigh consist of?

The front thigh is the strongest muscle in the body. It consists of four muscle heads and is therefore called Musculus quadriceps femoris in Latin. You may also know it for short as quadriceps or leg extensions . The three visible parts of the thigh are the rectus, inner and outer thigh muscles. The straight one stretches the knee, bends the hip joint and tilts the pelvis. The main task of the outer, inner and middle thigh muscles (hidden by the other three strands) is to straighten the knee, for example when running. The opponents of the quadriceps are the semitendonis and the flat tendon muscles as well as the two-headed hamstring (biceps femoris muscle) on the back of the thigh. Together they bend the knee and extend the hip.

Is leg training unnecessary if you run a lot?

Do you think lower body training is unnecessary because you play soccer or jog or are on your feet a lot? Then you should reevaluate leg day, because a muscular upper body needs a solid foundation on which to work. No matter whether you run, jump or lift weights, your hips and legs are the foundation. To really challenge them, it’s best to incorporate knee exercises (such as lunges or deep squats ) into your workout. If you don’t have dumbbells but want to train with additional weight, you can strap on a heavy backpack.

How do I train my leg muscles effectively?

You can really get the most out of leg training in the gym. If you’re a beginner, it’s best to stick to the devices. Not much can go wrong with guided movements and you can add a little more weight week after week: from the leg press to the leg extension machine to the leg curl machine, there are many ways to train your muscles. Not to forget: the adductor and abductor machines, which are ideal for preventing injuries and improving your stability. If you only have time for one exercise and are fit in the free weight range, stick to squats, preferably with a barbell. No exercise trains muscles more!

Should I train my lower legs too?

Comprehensive and perfectly trained leg muscles naturally include strong calves , which is the only way the thigh muscles can really come into their own. With thin calves, the entire body quickly appears disproportionate. Therefore, use the complete variety of studio equipment to ensure evenly trained leg muscles. There are two different devices for the calves, one for lifting the heel and the other for raising the toes.

If you don’t work out in the gym, stand with your toes on a small elevation (such as a step or a weight plate) and lift your heels. You can increase the intensity by picking up weights.

Strong legs take you really far in many sports

Especially when playing ball sports, there are constant lateral running maneuvers that put strain on the front thigh. With quadriceps exercises you can prevent injuries and prevent early fatigue. You also strengthen the ligaments and tendons of the legs, which are important supports for the knees.

It is only important to train the front and back of the legs to the same extent. In this way you prevent muscular imbalances and ensure good body statics.

Test: How can I measure the strength of my thighs?

Very simple, with this simple and quick test for which you don’t need any tools:

1. Stand with your feet hip-width apart and place your fingertips on the back of your head, elbows pointing outwards.
2. Push your buttocks back and lower them until your thighs are horizontal.
3. Now jump up explosively, as high as possible. After landing, the next jump follows immediately. How often can you do that?

Resolution:

• Up to 25 repetitions: Get into training!
• 26 to 40: Pretty good, keep it up!
• Over 40: Respect, that’s impressive!

How do I prevent muscle fiber tears during intensive leg training?

In fact, torn muscle fibers in the thigh are a typical sports injury. The causes are mostly high levels of physical exertion and unprepared or tired muscles. The muscle is then not elastic enough and individual muscle fibers tear due to overstretching. According to a UEFA injury study, there is an increased risk in sports such as football, in which explosive speed performances and abrupt changes of direction occur again and again.

Which is better: squats on the machine or with free weights?

One advantage of the multi-press in the gym is that the weights are guided during the squat movement. This means you can train to your personal limits even without a training partner. The machine is also the better choice for beginners or after injuries because the risk of injury is lower.

But: As Canadian scientists have found , squats with free weights put 50 percent more strain on the quadriceps than those on the multi-press. Although this is less beneficial for the legs, squats on the machine are first-class for the bottom , as you can do them with your feet far forward without falling over. In addition, free weight training requires even more muscles to maintain body tension and balance. So you burn more calories here than sitting at the device.

As you can see, the decision to use equipment or free weights depends on your fitness level and goals.

The optimal loading time: Time under Tension

Most amateur athletes train far too hectically, i.e. the exercises are carried out too quickly. The time of muscle tension is crucial for effective training. When performing the exercise, pay more attention to the eccentric phase, i.e. lowering the weight . Use the 3-0-1-0 formula for all exercises in which you lower and raise the weight in a controlled manner: When squatting, allow yourself 3 seconds to slowly lower the weight, do not hold the lower position, but press you up again within a second. Once you reach the top, you immediately move back down within 3 seconds.

How can I integrate leg training into my everyday life in a time-efficient manner?

Nothing easier than that! Climbing stairs is ideal for strong thighs : always take 3 to 4 steps at a time, then raise yourself up in a controlled manner using the front leg.

Also good: pistol squats (one-legged squats). This is how it works:

Squats, one-legged – with bench

level	Main region	Aids
Advanced	Butt, legs	Bank

Practice steps

1. Stand with your back to the weight bench. Keep your upper body upright. Let your arms hang loosely next to your body.
2. Stand on your left leg. Extend your right leg slightly forward into the air. Bend your supporting leg, if possible, until your buttocks touch the bench. Don’t sit down. Extend your arms in front of your body for better balance. Straighten your right leg again and return to an upright position. After completing the specified repetitions, perform with the right leg as a supporting leg and the left leg in the air.

How often should I train my leg muscles?

One leg day per week is mandatory; it is best to plan exercises for your leg muscles twice a week. You don’t have to squat for hours, three cleverly selected leg exercises are enough to effectively trigger your thighs and bottom from all sides. For muscle growth, it’s best to plan four or five sets of 8-12 repetitions each. Choose the weight so that no further repetitions are possible afterwards. If you want to increase your strength endurance, you can do more repetitions.

The best exercises for strong thighs

You now know how important leg training is as a foundation for your fitness. You also know how to integrate it efficiently into your everyday life. Let’s get to training practice: the optimal exercises. Simply pick 3 or 4 favorites and make sure that as many leg muscles as possible are used.

You don’t have to go to the gym, a pair of dumbbells or a barbell with weight plates and clamps is enough to get strong legs at home. Alternatively, a sling trainer or an elevation, such as a training bench or a stable seat, can also be used.

1. Barbell squat

Barbell squats

level	Main region	Aids
Beginners	Legs, butt	Barbell

Practice steps

1. Place the barbell on your neck and grasp it with both hands. Take a hip-width stance. Feet point slightly outwards. Tense your torso.
2. Squat deeply. Knees point towards the tips of your toes. Keep your upper body as upright as possible. Straighten your knees and hips again and return to an upright position.

2. Barbell sumo deadlift

Sumo barbell deadlift

level	Main region	Aids
Beginners	Butt, legs	Barbell

Practice steps

1. Stand in front of the barbell about twice your shoulder width. Bend your knees and grip the barbell with both hands about shoulder width apart. Keep your upper body upright.
2. Stretch your knees and hips while tensing your buttocks. Get up this way. Hold the barbell as close to your body as possible. Back to the starting position.

3. Dumbbell backward lunges

Lunges, backwards – with dumbbells

level	Main region	Aids
Advanced	Legs, butt	Dumbbells

Practice steps

1. Stand with two dumbbells in your hand and long arms shoulder-width apart.
2. Take a big step backwards with your left. Bend your knees 90 degrees. The lowest point is reached when the back knee almost touches the ground. Keep your upper body upright and straight. Belly is firm. Use the strength of your front leg to push back to the starting position. After completing the specified repetitions, move your right leg backwards.

4. Side lunges with dumbbells

Lunges, lateral – with dumbbells

level	Main region	Aids
Advanced	Legs, butt	Dumbbells

Practice steps

1. Stand with your feet hip-width apart and hold a dumbbell directly in front of your chest with both hands.
2. With your right side, lunge to the right side. Bend your right knee and sink into the depths in a controlled manner. Important: Knees and toes point in the same direction, the upper body remains as upright as possible, and the left leg is stretched. Now press explosively with your right back to the starting position. After completing the specified repetitions, move your left leg to the left side.

5. Elevated lunges on the sling trainer

Lunges, elevated – on the sling trainer with upper body rotation

level	Main region	Aids
Beginners	Butt, legs	Sling trainer

Practice steps

1. Place the instep of your right foot into the loop of the sling trainer and take a big step forward with your left foot.
2. Bend your left leg and bring your right knee towards the floor. The lowest point is reached when the upper and lower legs are approximately at right angles to one another. Keep your upper body as upright as possible.
3. Turn your upper body to the left side, your chest pointing to the left. Then turn your upper body forward again and come back to the starting position by stretching your left knee and hip. After completing the specified repetitions, perform with your right leg in front.

6. Side squat on the sling trainer

Squats, lateral – on the sling trainer

level	Main region	Aids
Advanced	Legs, butt	Sling trainer

Practice steps

1. Stand with your left side facing the sling trainer. Place your left leg in the loop and stand far enough away from the sling trainer so that your left leg is stretched out in the loop.
2. Bend your right leg and bring your buttocks down. To do this, push your left leg to the left. The lowest point is reached when the left leg is approximately parallel to the floor in the loop. Keep your upper body as upright as possible. Straighten your right leg and return to the starting position. After completing the specified repetitions, perform with the right leg in the sling trainer and the left leg as a supporting leg.

7. Dumbbell hip raises

Hip raises with dumbbells

level	Main region	Aids
Beginners	Butt, legs	Dumbbells

Practice steps

1. Lie on your back and bend your legs, put your feet up. Place the dumbbell on your pelvis.
2. Lift your buttocks off the floor and tense. Also tense your core so that your upper body and thighs form a straight line. Hold position briefly. Lower your buttocks again.

8. Step-ups with dumbbells

Hip raises with dumbbells

level	Main region	Aids
Beginners	Butt, legs	Dumbbells

Practice steps

1. Lie on your back and bend your legs, put your feet up. Place the dumbbell on your pelvis.
2. Lift your buttocks off the floor and tense. Also tense your core so that your upper body and thighs form a straight line. Hold position briefly. Lower your buttocks again.

Can I train sensibly at home without weights?

Sure, with sofa squats. Professionally they are called Bulgarian Split Squat . This is how the highly effective one-legged squat, which was invented by Bulgarian professional weightlifters, works: Stand one step in front of the seating area and place one foot backwards on the couch with the instep. Bend your front leg until your thigh is approximately horizontal. Push back up with your back stretched. Do not lean your upper body forward and put most of the strain on your supporting leg. If you want more, take a weight, such as a six-pack of drinks, in each hand.

Bulgarian split squats

level	Main region	Aids
Beginners	Legs	increase

Practice steps

1. Stand with your back on an elevation (such as a weight bench) and take a step forward with your left. Place your right foot with your instep on the raised area. Keep your balance, your upper body is upright!
2. Bend your left leg and bring your right knee towards the floor. The upper body remains as upright as possible. The lowest point is reached when the left leg forms an angle of approximately 90 degrees. Straighten your left knee again and return to the starting position. After completing the specified repetitions, perform with your right leg in front.

Conclusion: Leg days are not only good for the legs, but for the whole body

Of course, the thighs are also trained when running and cycling , but not to the same extent as is the case with strength training. Knee exercises in particular, such as lunges or deep squats, are particularly good for challenging your legs. It is only important to train the front and back of the legs to the same extent. In this way you prevent muscular imbalances and ensure good body statics. But the calves are also part of the legs. You definitely shouldn’t forget them on your leg day, otherwise the thigh muscles won’t really come into their own! Strong legs are not only visually impressive, they are also the key to more power and stability during upper body training. So, what are you waiting for?