Barbell Squats:
The barbell squat is considered one of the most efficient workouts if want to develop mass and power in your legs. Moreover squat is an effective compound bodybuilding workout that employs many stabilizer muscles to complete the lift.
How to do:
First of all, when you are in your leg day workout, we recommend using a weight belt for this training.
Rest the barbell on the upper portion of your back (not your neck), grip the bar firmly with your hands, almost twice your shoulders width then position your feet on heel raise so that the balls of your feet are on the floor and your heels are elevated. Your feet should be also about your shoulders width.
While keeping your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until tights are parallel with the floor. Once you reach the bottom position, press the weight up from your heels. Inhale on the way down and exhale on the way up.
Leg Presses:
This is a terrific bodybuilding fitness mass-building workout in order to add size to you tights. It is less stressful than squats on the lower back and allows you to lift fairly heavy weights.
How to do:
Sit on a leg-press and position your feet together against the crosspiece about your shoulders width apart and toes are slightly pointed outward.
Bend your knees to lower the weight as far as possible without changing your hips position (Do not lower so far so that your hips start curling off the seat). Pause briefly, and then push up slowly the weight back up using your heels not your toes. Make sure to not lock your knees at the top but take the weight just before the lock. Repeat.
Leg Extensions:
This bodybuilding workout defines and shapes the front of your thigh, especially the muscles right above the knee.
How to do:
At first, sit in the seat and hook your feet under the padded bar. Adjust the seat and the pad so that your knees hang off the end of the seat and the footpad rests on the lowest part of
the shins and right above the ankle. Grasp the handles on the machine or the edges of the seat to keep your hips from lifting up while performing the workout.
Extend your legs till your knees are straight, lock and hold briefly, and then slowly lower the weight to the starting position.
Dumbbell Lunges:
This workout hits the glutes, quads, inner and outer thighs and hamstrings. You can perform it in a stationary position or lunge-walk across a large, uncluttered area.
How to do:
Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Put your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee your thigh and lower leg form a right angle.
Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Switch legs and repeat.
Sissy Squat:
In bodybuilding, this workout is a very specialized movement that is designed to work the lower thigh area. Due to the unusual angle at which this workout is performed, it can be done with no weight or only moderate poundage. This workout is great for those with bad knees and wish to continue squatting but cannot perform traditional squat.
This bodybuilding workout hits the lower back, glutes (butt), hamstrings, front thighs, and calves. However, this movement exercises the lower, front thighs which are the primary muscle group in this workout. You can use a towel to perform it.
How to do:
Your feet position should be about 18 inches apart. Use a rope or a towel and hook it around a pole or something similar. You can also use one arm and hold onto the pole as well.
Rise up on your toes, and lower into a squat while leaning as far back as possible. The point to bear mind is to keep your thigh and torso in the same plane throughout the workout.
Lying Leg Curls:
This workout isolates and adds mass to your hamstring muscles.
How to do:
Lie face down on a leg-curl machine and hook your heels under the roller pad and grasp the handles under the bench for support. Remember also that your legs should be stretched out straight so that pads rest on the back of your ankles.
Curl your legs up until your hamstrings are fully contacted while remaining flat on the bench release and lower the pads back to the starting position.
Seated Calf Raises:
This bodybuilding workout, develop the soleus muscle of the lower calf (The “V shaped” part of the muscle which descends down to the Achilles tendon), and the maedial and lateral heads of the gastrocnemius (The upper calf muscle).
How to do:
Sit on the seated calf-raise machine and place your toes on the bottom crosspiece with your knees under crossbar pads till they rest on the lower part of your quads.
Press up on your toes till your calves are fully contracted. Flex hard at the top then slowly lower the pads back to the starting position and repeat.
Standing Heel Raises:
In the calves’ workout program, this is a fantastic exercise for developing the overall mass of the calves.
How to do:
Stand with your toes on the block of a standing-calf-raise machine and you heels hanging off the end of the platform.
Put your shoulders under the pads and straighten your legs, lifting the weight clear of support. While keeping your legs and body straight lower your heels and the weight as far as possible toward the floor.
Rise up on your toes as far as possible and hold the contraction briefly then lower slowly the weights to the starting position.
Stiff Leg Deadlift:
You can perform this exercise in the end of your leg workout program. This exercise is a power exercise which is used to build hamstring, glute muscles and the lower back. It can be performed with either a barbell or using dumbbells. Use an overhand grip to perform the workout.
