The body builders, they look for strong legs like trunk. Stay lean on thighs and butt and they target for powerful hip flexors. Are you looking for same? Well, being called a chicken leg is never good, especially if your upper body is good enough to isolate your leg from rest of your body.
LEG WORKOUT YOU CAN DO AT HOME
Squat Jump
Stand with your feet apart and start by doing a regular squat, then engage your core by jumping up .When you land, lower your body back into the squat position that completes one rep. For Strong core land as quietly as possible, which requires control.
HOW TO DO
It is suggested to do 3 sets and 10 reps of this.
Box Squat
Start this by stepping under the bar and place rod across the back of the shoulders and open your feet wider than normal for more emphasis on the back, hamstrings and glutes or you can put feet closer for more quad development. Keep your head facing forward.
Now, with your core, back and shoulders tight push yourself down with your butt out. Push down with your hips until you are seated on the box.
HOW TO DO
It is suggested to do 2-3 sets and 8-10 reps of this.
Duck Lunge
To do the Duck Lunge, you can do either by holding weight or without weight. Begin the exercise; stand up nice and tall with your chest pressed out and your feet about shoulder-width apart .Squat down, sitting your chest up while keeping your butt back .
While returning to starting position rotate towards the right, pivoting your left foot as your right foot slightly opens up. Again with your chest pressed out do lunge and repeat with your left leg too.
HOW TO DO
It is suggested to do 12-15 reps of this.
WORKOUT TO DO IN GYM
Barbell Squat
Regardless of the form of squat, they are good for leg development. That is why it one of the most important exercise specially if you working out for legs. If you want, go for variation in leg stance and squat depth for different muscle emphasis.
To do it properly, don’t start with heavy weight. Start with light weight with build up and back squats and it suits you, start squatting your butt to ankles.
HOW TO DO
It is suggested to do 4 sets and 6-8 reps of this.
Dumbbell Lunge
This places extra emphasis on your butt muscles. Dumbbells lunge has a different effect to the dumbbells squat. To do this in a proper way, while lunging forward with each leg one by one, hold the dumbbells at each side. Not getting the knee too far beyond the toes is a good idea .Though different upper leg lengths affect this rule.
HOW TO DO
It is suggested to do 3 sets and 12 reps each leg.
Barbell Dead-lift
The normal deadlift is done by lifting a barbell with bent knees and straight back. Deadlift is especially for working with the muscle groups which includes neck, back, arm, lower leg muscles, upper leg muscles, forearms and abdominals.
HOW TO DO
It is suggested to do 3 sets and 4-6 reps of this.
Step up
This also one of the best exercises to get humpy legs .It works because it straightens all your muscles in your leg and it also challenges your balance. In order to do this, you should find a box or a step which is almost 8-12inches high. Keep it at a plane surface and place one of your foot on the step and rise up. Keep your chest up and your shoulders back. Repeat the same with your other leg. For a better challenge you can hold a dumbbell.
HOW TO DO
It is suggested to do 4 sets and 10-15 reps each leg.
Split Squat
Spilt squat is being used a lot these days in physical therapy as well as it not only strengthen your quad muscle but the muscles around the knee as well . Again if it seems too easy for you, you can always hold the dumbbell and increase the weight of yours.
In order to do this exercise, stand against a flat bench. Keep your face away from the bench. Now top of one of your foot is resting on the bench and load all of your weight onto the other leg. The leg on which the weight, loaded is your working leg. Now lower you down until your thigh of your working leg is parallel to the floor, you are standing on. Now all your weight should be pushed through your heel and then stand. Repeat this for the other as well.
HOW TO DO
It is suggested to do 3 sets and 6-8 reps of this.
