14 leg muscle exercises for men in the gym

The next 14 leg muscle exercises are divided into several categories. The first category includes basic exercises, in which quadriceps work at the same time, muscles of the back of the thigh and buttocks. The second category includes only exercises on quadriceps. The third category – only exercises on the muscles of the back parts of the thigh. The fourth category is only calf exercises.

Each exercise is accompanied by a demo video. To get acquainted with a specially designed training program see “Training program for men.” After the description exercises you will find 4 training programs on the muscles of the legs, and also links to articles about other muscle groups.

• Leg exercises for men
  • Basic leg exercises
    • Squats
    • Dumbbell Squats
    • Front squats
    • Smith Squat
    • Leg press
    • Hack squats
    • Dumbbell Lunges
  • Quadriceps exercises
    • Leg extension in the simulator
  • Exercises on the muscles of the back of the thigh
    • Leg curl in the simulator
    • Leg curl
    • Deadlift on straight legs
  • Exercise for the calf muscles
    • Standing on toes
    • Lifting on socks in the simulator for leg press
    • Sitting on toes
• Leg Muscle Training Program
  • Workout 1
  • Workout 2
  • Workout 3
  • Workout 4

Leg exercises for men

Basic leg exercises

Squats

Squats – one of the main exercises for the legs, which aims at developing volume and strength. With the right technique execution and the full range of motion it works quadriceps, muscles of the back of the thigh and buttocks. Plain setting legs when doing squats – a little wider than the shoulders. You you can turn the socks to the sides and spread your legs wider if want to work out the inside of the legs. When doing squats You should be very careful, as it is very easy to get injured. The key thing to consider is maintaining backs in a straight position throughout the exercise. For this you have to tilt your head back a bit and look to the side, where the ceiling meets the wall. Another key point is balancing the bar during the exercise. For to ensure balance, the weight should be moved to the heels, that is, you should be able to move their toes in any phase exercises.

Dumbbell Squats

This is one of those exercises that those who have back problems or lack of access to the power frame. AT Unlike regular squats, where the barbell is on the shoulders or on the upper back, the depth of the squat in this exercise limited by the position of the dumbbells. Using straps is not recommended. when working with heavy weight. If you want to work with big weight, then do regular squats. Due to the difference in weight shells, dumbbell squats should be performed in a higher repetition range, although not too large, as it still a strength exercise.

Front squats

In this exercise, the weight of the projectile located not on the back, but on the upper chest and shoulders. The advantage of this position is that the weight is not exerts direct pressure on the spine. Exercise will suit those who has back pain. Front squats are better work out quadriceps than regular squats. The only the disadvantage of this weight position is that it has less muscles of the buttocks and the back of the thigh work, compared with regular squats.

Smith Squat

Attractive Smith Trainer does what it reduces the risk of injury during execution exercises. You run the risk of doing regular squats swinging the weight back or forward. But since Smith’s simulator controls the movement of the projectile, you can not worry about balancing weight. Such control also allows you to sink into deeper squat that works well on the back muscles hips and buttocks. Squats in Smith’s simulator have 2 drawbacks. The first is that a strictly defined motion can be uncomfortable for not very flexible people. The second is that, as with all exercises in the Smith simulator, in such squats muscle stabilizers work, because the simulator sets strictly a certain trajectory of the neck.

Leg press

Leg press is one of the best exercises in simulator for building mass and strength. Mostly it working on quadriceps. The back muscles also work here. hips and buttocks. The degree of activity of these muscles depends on depth of the squat. The larger the range of motion, the greater the load. lays on these muscles. As with squats, legs should be spaced shoulder-width apart, with the socks facing forward. This position can be changed to move the load on those or other muscles. Wide leg setting makes you work harder muscles of the inner surface of the legs. If you want to focus on quadriceps, then put your legs higher on the platform. This exercise It is carried out in 2 options. In the first, you push the platform away yourself, and in the second you push off from the platform to push back of the simulator back. In both cases, the muscles work the same way.

Hack squats

This exercise is like regular squats, but in it weight does not exert direct pressure on the spine. home the load falls on the quadriceps, and the secondary – on the muscles of the back the surface of the thigh and buttocks. You can put your legs higher on platform to work better on quadriceps in the area knees.

Dumbbell Lunges

One of the best exercises for simultaneous study of quadriceps, muscles of the back surface hips and buttocks. For all muscles to work simultaneously, you must Perform this exercise with full range of motion. If you working with heavy weight, it is not recommended to lower the knee to gender, as it can be painful and cause injury. Most often lunges are done on the spot, but you can also move forward until you complete the required number of repetitions or walk a certain distance.

Quadriceps exercises

Leg extension in the simulator

This is one of the few exercises on quadriceps. Exercise is insulating. Simulator roller should be located in front of the legs just above the ankles. If the back of the simulator is adjustable, then set it so that the back completely adjacent to her, and the buttocks were on the seat. Hands You can put it on the handle of the simulator or just lower it down.

Exercises on the muscles of the back of the thigh

Leg curl in the simulator

This is one of the main exercises on muscles of the legs, which works the upper part of the back surface hips and buttocks in the upper phase of the exercise. Although exercise usually performed with two legs, you can do it with one leg, if you want to work out the proportions. If you have problems with lower back, you must be careful when doing this exercises. Stretching with legs extended, combined with the need to lift weight from this position may become cause lumbar injury.

Leg curl

Exercise works the entire back hips, as well as muscles of the buttocks in the upper phase of the exercise. It performed with one foot. Exercise is most often suitable for those with there are injuries. Lumbar load is reduced due to the fact that it performed while standing and does not stretch the body as when performing leg bending. Bending legs while standing involves working with cargo disks, which means that you will lift weights directly, and not pull the cable, as when doing leg bends in the simulator.

Deadlift on straight legs

This is one of the most advanced exercises on the muscles of the back of the thigh. It used to build strength and muscle mass in the back of the thighs. Feet should be shoulder-width apart, socks should look forward. Exercise must be performed with a lot of weight, therefore it’s important to control every movement and not bend too much in lower back in the upper phase of exercise. If you have a back injury, then you should not perform this exercise. Do it instead bending the legs in the simulator or bending the legs while standing.

Exercise for the calf muscles

Standing on toes

This is one of the most common. exercises for the calf muscles. Weight distribution in this simulator different from the distribution in the simulator for leg press, which helps to avoid back pain. When doing exercise legs should be placed shoulder width apart. Socks must watch forward.

Lifting on socks in the simulator for leg press

This is one of the main exercises for building up the volume and strength of the calf muscles. It can be performed on different simulators. The most common here is the simulator for leg press because it provides back support and there is an opportunity to work with very large weights. This the simulator has stops on both sides. When they press their feet should be removed, and when lifting on toes you can leave them in place. This will provide additional safety when working with heavy weight. The usual legs for this exercise are slightly wider than the shoulders. Socks should look forward.

Sitting on toes

This is one of the easiest exercises on caviar. Feet should be shoulder-width apart, socks should look forward. The difference between sitting up and standing up consists in weight distribution. When you press in the simulator, the load falls directly to the calves. In a sitting position, the weight falls on your knees, which makes the calves work, without the participation of other muscles.

Leg Muscle Training Program

Workout 1

Workout 2

Workout 3

Workout 4