8 Best Exercises for Bigger Stronger Legs
HTML-код
- Опубликовано: 10 сен 2024
- Get Bigger Stronger Legs Fast with these 8 leg exercises designed to train your entire lower body. This video will help you create a lower body workout to train your quadriceps, hamstrings, and glutes. Whether you want a rounder butt or nicer thighs you'll find many of these exercises useful. Many of these leg exercises can be performed as an at home workout without weights and still be very effective.
🔥 FREE 6 Week Shred: bit.ly/2Bv8CL4
📲 FREE Diet/Workout Planner Tool: bit.ly/2N41lTX
Stronger legs will help you move faster, jump higher, and be more explosive with athletic activities. It'll also improve your overall balance, and decrease the chances of getting an injury to your knees and lower back. There's no doubt that it's extremely important to strengthen and develop your lower body which is why today I want to give you guys the 10 Best Exercises that you can do for stronger bigger Legs.
And by far one of the best exercises for legs is the back barbell squat. Now a lot of beginners give up on doing heavy barbell squats because they feel awkward at first, but after showing the regular squat ill explain the box squat variation that beginners can use to get comfortable with the form.
Either way, whether you want rounder glutes, nicer thighs, or more power in your lower body squats should be one of your staple leg exercises. So to do a regular barbell squat you'll first step up to a loaded barbell and unrack it with the barbell resting on your traps, not your neck. After unracking and stepping back, spread your feet a little wider than shoulder-width apart while also slightly rotating your feet outward. Before you begin lowering yourself down make sure that you're focusing on keeping your chest up pointing straight ahead and that you're maintaining the neutral curve in your lower back. Then take a deep breath and hold it as you drive your hips back, bend your knees, bend your ankles, and lower your body down. As you're doing this make sure you're keeping your weight over the middle of your foot. Squat down until your legs are either parallel or a little under parallel with your knees. Then push your feet into the ground, and extend your knees as your hips drive forward under your shoulders. Once you get the barbell all the way up in a relatively straight line, release your breath, then take your next deep breath, hold it, and squat back down for your next rep. Taking a deep breath before each rep is a technique known as the Valsalva maneuver and it shouldn't be overlooked because it acts as a natural belt and protects your lower back while squatting or deadlifting.
Now like I said a big issue that a lot of beginners have with squats is learning how to sit back rather than just lowering themselves straight down. That's why another great exercise for both beginners as well as those of you that are advanced is the box squat. The movement pattern for this is almost identical to a regular squat but now you'll start with a bench or another platform that's set up behind you at about knee level. So you're going to unrack the barbell and back your feet up until your heels are almost against the platform. Then you're going to squat down the same way as before and if you're a beginner concentrate on sitting rather than squatting. When you take a seat on a daily basis you don't even think about it but you naturally shift your hips back and perform a squat to get your butt into that seat. That's why this exercise is beneficial because it allows you to sit rather than Squat and you'll automatically feel less afraid of falling back. Keep in mind when you squat down to the bench you don't want to relax your core and allow your spine to round forward. Just bring your butt back tap the seat and Drive the weight back up. Like I said this is still great for those of you that are Advanced because it challenges you to go all the way down to whatever platform or bench height you choose and that slight pause at the bottom really makes the exercise feel more challenging.
That's why you'll most likely have to use a lighter weight load for box squats than what you can normally use for regular squats.
Next, we have an exercise that'll improve your unilateral strength, weighted lateral lunges. Unilateral strength just refers to training and developing one side of your body at a time. Most of your everyday tasks use one leg at a time rather than both, for example walking up a flight of stairs, you drive your body up with one leg at a time. It's also especially important for athletic activities, for example running or changing directions quickly will require unilateral strength. Aside from developing each of your legs separately, lateral lunges are also great for developing the muscles around your inner thighs. So to perform lateral lunges you're going to grab two dumbells and hold them at your sides while standing straight up. Then take a big step out to one side. As you're doing this don't make the...
0:21 #01 (Back) Barbell Squat
1:56 #02 Box Squat
3:03 #03 Weighted Lateral Lunges
4:21 #04 Single Leg Leg Press
5:18 #05 Weighted Bulgarian Split Squats
6:14 #06 Romanian Deadlifts
7:28 #07 Weighted Step Ups
8:46 #08 Walking Lunges
Thanks mate
Legend👑
Excuse me you dropped this 👑
😂 that's awesome But beginner's should watch the whole video it's very informative.
Hero ❤
Finally someone telling the truth about leg workouts. There are no shortcuts
This dude on everything. Anytime I come back to working out, I study his videos.
Elliptical at level 20 comes a long way.
Hello Max! First comment ever on your channel. I’m down almost 50lb thanks to your channel, your advice and methods are gold. This has been an amazing journey so far and I still have ways to go. I just want to say Thank you. Cheers!
just started training again after a year off. i already do half of these . the squats. single leg press. bulgarian splits. lunges . and it def. works.
Great tip on the Leg Press. I've hurt myself several times using 2 legs.
i didnt know why my butt lifted up when doing two leg press but now it makes sense . it doesnt bother me but im almost 30 and the last thing i need is a spine injury
@@fernieu3537 you still a young buck
Can't tell how much valuable is this content. No words to thank you. Greetings from Brazil.
3:03 Weighted Lunges
7:28 Weighted Step Ups
8:46 Walking Lunges
(Also do squats)
You made a very good point about leg press. I never do them after I injured my lower with that exercise
Leg strength it's so important for athletics same thing with your core strength and being flexible
This is why you should never skip legs.
Im back after a long recovery, ready to get back to lifting, thank you for this channel!
Romanian deadlifts - my god yes ive been training for years and never get sore, but tried these for the first time recently and couldnt walk for 2 days, theyre legit.
So his gift to us is leg day? Joy to the world!!
@GravityTransformation657 ohh really thats so wonderful to bad your fake
Thanks again Max top man you are. I so love watching the great advice you give
*It is better to invest now. You will never be younger than you are today and there will never be a perfect time to invest. Due to compounding, which Einstein called the 8th wonder of the world, you can get rich slowly from investing if you do it from a young enough age.*
Investing in cryptocurrency now should be in every wise individuals list, in some months time you'll be ecstatic with the decision you made today
I got 80% of my total portfolio in Crypto and it has been great Returns
I heard a lot about Mr Michael Novogratz and how good he is, please how safe are the profits?
Please how can I get to Mr Michael Novogratz?
@Samuel Florenze Thank you for this. Will definitely reach out to him now. Thanks again 👍
So glad you put lateral lunges, bulgarian split squats, unilateral leg press, and walking weighted lunges in this video. So many people do the basic lower body exercises and don't know the true benefits of those unilateral lifts you mentioned
As Tom platz once said “people don’t want what’s hard, they want what’s easy.” This guy is known as “The quad father” and basically only did 4 exercises (squat, leg extensions, hack squat, lying hamstring curl) with the squat being his go to exercise that he claims built most of his quads. Nothing fancy, just do the hardest exercises. Crazy work = crazy results. So get crazy my folks and ramp up your intensity
Agree with platz about squats but leg extensions and curls are easy exercises. Switch them out for some lunges, DLs, Bulgarian splits, Nordics
Brother ❤️❤️True thing is you posts almost everyday with this quality of content is just insane। vids is just awesome ❤️ keep it up
2:22 Love the “in the heat of the night footage”
I was looking for a leg workout to perform on Mondays. This one would be a perfect start 👍🏼
Great exercise selection! Very effective! Excellent!
People tend to believe bigger = stronger
But its true tho
Nigger
@@saorisus9525 nah. Look magnus a climber, doing better or same as grande guys if u knew what the meaning tendons strong is
But at the first sight it is true
@@theneetaspirant8806 No its not. Its genetics. There are skinny dudes out there with crazy power more than the avg meat head for example. Have seen that many times.
Very well said bro about this topic and about the 8 best exercises for big legs and keep it up and keep training hard and be strong always and stay healthy and be positive and happy always
Another quality content 🔥💪🔥
Still watching 💪💪💪 March 6, 2023
Crazy how I went from just playing video games on my couch to working out, thanks god.
thanks man!
Thanks bro 😊🙏 love ❤from 🇮🇳 namaste 🙏
Loved seeing walking lunges on here. I swear by them and they definitely are an awesome way to finish off a good leg day. Awesome video 💪
Can't believe people missed this. At 9:19, you wrote "forwaed", and not "forward".
I honestly don't understand how walking lunges are superior to in-place ones. If someone could explain it to me, I'd appreciate it.
You are the best fitness channel!
i appreciate your detail, i hated the barbell squat because i could always feel i was doing it wrong. I love doing it now because i feel the muscles working and the switch from thighs to calves
And i wish you a merry Christmas to you and to your family members and have a safe and healthy new year
Squat 0:20
Glute bridges
Lateral lunges 3:02
Split squats 5:17
Calf raises
Deadlifts 6:13
Don't forget to use weights
Merry Christmas
Very good and instructive video, well done
Great info about the squat you should also tell people to not lock their knees after each rep and when lifting the weight off the rack. Wish I knew that a long time ago.
This type of video is amazing.
Thank you so much for sharing?Keep doing the good work for the world!❣️❣️❣️❣️❣️❣️❣️
Bro pls make a video For height increasing we need it badly
Do these squats put pressure on your hip joints? I have sever cartilage degeneration in my hips and im trying to grow me legs but I cant help but think squating is causing my hip joint to really grind on itself.
4:50 Yup. Had that one...couldn't walk for a couple of months.
HELP NEEDED:: 53 years old with Bone on Bone Knee Arthritis with synovial fluid cushion injections every 6 months both knees. I want to make my Hamstrings/ Quads/ Calf stronger - Please suggest weight exercises - UNABLE TO DO SQUATS at all.. Cant bend my knees.
Thank you, this is everything!
Thanks!! 💪🏾
The single leg leg press is my main ACL physical therapy
These exercises are so complex why you not show simple ones
Sooooo your tip with the single leg leg press is pretty big... I would use a leg press machine in the past to avoid having the weight on my back for a barbell squat but my back was still hurting sometimes... I'm not sure Ive seen anyone else give that bit of advice/science of the movement. Love the content!
I worked up to 275 x 20 on below parallel barbell squats. Never really grew my legs. I am sure other muscles benefitted, but as far as the quads were concerned, minimal gains. When I started doing Bulgarian splits with mere 30lb dumbells, I seen significant gains, quickly! Find your exercises. Everyone has exercises that work and don’t work for them.
'WEIGHTED Bulgarian Split Squats' are the No. 1 Exercise in 'Squats' and can be perfomed with 'DUMBBELLS' Or 'Weighted-Barbells' and should never be, to prevent Injuries, be performed with 'Weighted Barbells'. 'DUMBBELLS' ka Weight le sakte hain 10 LBS. [Beginner] to 120 LBS. [Extreme/Experienced]. 'BODY' ko BENCH se aage khadey karna hota hai aur 'peeche LEG ka PANJAA' le jaana hota hai aur 'PANJAA [all Five Fingers of HOOVE]' 'BENCH ke just Peeche' le jaa ke 'Lagaana hota hai' so 'it just keeps Floating in the air'. 'If your Foot is too Close to the Bench' then 'It may put Overtly Strain' on the Leg/Knee! Aise 'mein itnaa hee FOOT aage lagaana hai jitna BODY ko Straight-Lineage deni ka baney yaani Kaam aaye' aur 'Kam aage nahin lagaana hai'! 'Bend your Back Knee' at the same time as 'the Forward Knee is kept totally stationery' and 'get your REAR Leg downwards so it just touches the ground, ideally' or 'it remains very Closer to the ground, coming closer to the ground, yet Skipping shorter by 1.2 Inches Maximum'. 'Pressing Your FOOT Back into The GROUND' bahut zyada zaruri hai aur 'mera HIMACHALI TRAINER' ye 'bahut zyada ASSERTIVELY sikhaata thaa' jinn logonn se TERMS hoti theen unko, baakiyon 'ko uski MANNPASAND ke Ulloo bhi banaa deta' thaa aur 'kuch Logonn ko INJURED bhi kar chuka thaa' apni 'BADMAASHIYON' se jo ki ye bol ke hotii theen - "Peirr ko itnaa andar mat gaadho! Halke se(.) Uthaalo." Ye wo 3 aur 3+ bolke INSAAN ka 'DAMAGE' kar deta thaa aur 'uski Copy Paste maarte hue BIHARI TRAINER' ne bhi 'jinn logonn se JEALOUSY hui, unn logonn ko Galat Bataana, 'Actively Achieving' Injuriy' shuru kiya.
Excellent thanks 😊
Thanks for the tips to have strong legs which I am planning to do,once I finish buying dumbells and barbells by this week and long live,Max Posternak boss!!!Merry Christmas to you,your family and good friends over there,boss!!!🏋♂️
Really Appreciate this content 👏💯
Oh yes thank you and merry Christmas 🎄
Hi you are the best. Thank you for your advice very helpful exercise
Good information thanks
I ve learned a lot from this channel the last 6 years, i am just curious that there are no comments of users of the gravity transformation plan.
Finally legs exercise from your channel
The dark pants against the dark background make it difficult to see the moment. Going to try this today. I did your arms supersets yesterday, sore today 😊
Thanks for the such a detailed videos you have doing... question are these exercises in order??? Exercises are changing over time some times its hard to pick the best... love from sri lanka for all the lifters...
Thanks for the awesome leg workout routine. One suggestion the background was dark so few exercise is not clearly seen.
Thanks now i dont have to skip leg day
I've never been one to use free weights just because I just haven't been comfortable using them and feel somewhat intimidated by them. I use resistance bands and the machines that I find in the gym. Can I still build muscular legs without doing any free weights?
Yes you can m. Thin about people who do just calisthenics like me
Just pre exaust.
For Legs, do a wall squat until failure. Then get a chair and sit and stand and sit and stand etc....
Try using very light free weights to get used to the movement and build your balance. Then when you’re comfortable you can progress to heavier free weights
Very informative brother
Hello! Very good video; you are clear and thorough with your explanations! What are your thoughts on the leg extension?
Leg extension is fine but certainly inferior to the exercises mentioned in the video
Most leg press machines are not designed for you to use one leg while the other rests on the floor. You can injure your knee of the resting foot if you don't have control of the leg press. I have seen several trainers at my gym discourage this. They recommend the standing leg press machines that let you stand upright with one foot while the other pressesat a 90 degree angle and straightens out. I just want to point out, im not a fitness trainer or have credentials, but I do work out with a PT who has discouraged this exercise and type of leg press.
Very good guideline,, sir 👌👌
Thanks a lot mate❤
Great simple content
I fractured my hip when I was 20 in the military and I'm now 39. Since then my hip has been up and down. I've been diagnosed with arthritis in my hip as well. Up until this year my mobility had still been pretty good but in 2022 I've been hurting bad and can't seem to find a comfortable squat position anymore. I can still deadlift but that's starting to become more and more of a challenge and have been limiting myself to sumo only deadlifts. Any recommendations to help increase hip mobility to get myself back on track?
shit load cod liver oil everyday
THANK YOU FOR THIS VID, I'M DEFINITELY GOING TO TAKE FULL ADVANTAGE IF EVERY JEWEL DROPPED FOR LEG DAY ‼️ KEEP ACHIEVING GREATNESS KING‼️ 🗣️ THAT'S HOW YOU FINISH IT ‼️ 🗣️BIG AHOOO ‼️💪🏾🤞🏾🖤⚡🫡⚔️
Barbell squat is easy! I can do heavy weight. I double each sets whenever I put on more weights. I end up with two plate on each side and a 25lbs. 2 sets of 12 each!
Great exercise, unfortunately it is hard to see the movement of the legs in Bulgarian split squat section because the colour of the pants camouflage with the floor.
MR TIBBS CLIP PRICELESS !
Ultimate, thank you
Finally, I’ve been waiting for this video
Can you do one for calves lol. Mine are struggling
great content
Thanks again
gotta love this channel . 💪
Leg Day the Best day!
Thank you sir🎉
nice video what about calves?
Thank you sir
سبحان الله وبحمده سبحان الله العظيم
i cant squat cuz my arms dont reach back far enough. its really painful, any tips?
I got the notification in the middle of my leg workout😂👍
'WEIGHTED LATERAL LUNGES' zaruur perform karnaa chahiye aur mere 'Himachali Trainer' ne sikhaaya thaa ki 'WEIGHTED zaruur karein naa ki/Overcoming NON-WEIGHTED' Lateral Lunges aur 'meri TOP 3 Favourite-Exercise' for the LEGS hai jo 'mere liye WARDAAN' hai! 'WEIGHT' qe liye 'Himachali Trainer' ne kahaa thaa '5 LBS. se 20 LBS.' ka Weight hona chahiye, aur itnaa zyada 'wo tabhi jab zyada zyada PROGRESS' kar chuke ho. 'Both Feet Pointed' Ahead meri 'GALATII' thee aur 'carefully wo mere Himachali Trainer' ne Correct kar dii! 'Total 5' Muscle groups mein 'SUPERB (in the long run) FAAYDA' pahunchtaa hai 'aur unmein se ek hai INNER THIGHS'. Ek baar mein '12 REPS' kaafi hain and 'more than OPTIMUM' for 'Killing Gains'. Mere 1 Dost 'Honey [Gupta]' ki wajah se mujhe 'mere Uppar 1 ROBE Feel ho raha hai Maroonish-Blue aur wo bhi RIGHT-CHEST-NIPPLES ke 3/5 Inches uppar aur LEFT-CHEST-NIPPLES se 3 Inches uppar' wohi jo 'GOENITZ' ke Uppar thaa! Yeh toh Jaadui hai!
Which four should i do on the same day???
thank you
LEGEND
Hello Max, i´ve noticed you did not mention the outer thighs. is it necessary to train them?
Took you guys long enough to make this video
I was waiting for this one 😅
For doing leg press... Is it safe for those who have umbilical hernia? And what exercise should be avoided specially for legs
Alright man
Best workourts for leg
How do we know how much weight to use?
Questions so I'd the s.ith machine great for form building bc that's all my gym has
wish id had seen this some years ago