TOP 7 BEST LEGS WORKOUT TO PERFORM IN THE GYM.

 Legs are something without which your aesthetic physique is incomplete. Legs give you the power to hold your body straight, and it also gives support in performing heavy weight workouts. But choosing the correct leg workout in the gym can sometimes be difficult as several workouts to perform. So, today I will tell you guys about the top 7 best legs workout that you can perform in the gym, and that will surely produce excellent results. 

So, let's get started,

First, we will need to understand the different muscle groups that are primarily present in our legs.

There are primarily 4 muscle groups present in our legs:

1. Quads

2. Glutes

3. Hamstrings

4. Calves

1. Smith Squats- This workout is the best workout for engaging your Quads. Performing smith squats will maintain your straight posture, and you can load your bar with heavyweights also. To start, you will need to have a smith machine in your gym, which is available in almost every gym. Next, load up your bar with the heaviest weight that you can lift. Now, keep the bar at your shoulder and then release the bar from the locks. Keep your chest up and hips backward with your legs shoulder-width apart. Now slowly come down until you are in a chair sitting pose. Move upwards from that position to the initial position. Remember, do not come all the way down. Inhale while you come down and exhale while you move up. 

SET- 3 SETS OF 12, 10, AND 8 REPETITIONS

 

SET- 3 SETS OF 12, 10, AND 8 REPETITIONS

 

3. Stiff Legs Deadlift- You may have heard about Deadlift, which is a compound workout. But stiff leg deadlift is designed to focus mainly on your hamstrings. This workout is basically performed using dumbbells. To start, take two dumbbells according to your strength. Now, keep your chest up and back straight with your legs shoulder-width apart and slightly bend from the toes. Keep your hands in front of you while holding the dumbbells. Now, keeping your back and your legs straight, slowly bring yourself down as much as you can. Hold yourself for about 2-3 seconds before moving back up to the initial position. You will feel a stretch in your hamstrings while you are down. Inhale while you come down and exhale while you move back up.

 

SET- 3 SETS OF 15, 12 AND 10 REPETITIONS

 

4. Leg Extension- This is basically a concentration workout for your Quads muscle group. This workout will induce more muscle tension in your Quads, and eventually, you will feel a stretch in your Quads. To start, sit on the extension machine with your chest up and back straight. Now keep your legs attached to the machine and your hands sideways, holding the handle for support. This machine has weights attached to it, so select the plates according to your strength. Now slowly lift your legs in front of you and hold in that position for about 2 seconds, then slowly release to the initial position. Inhale while you come up and exhale while you go down.

 

SET- 3 SETS OF 15, 12 AND 10 REPETITIONS

 

5. Leg Curl- This workout is performed on the same machine where Leg Extension is performed. This workout engages your hamstrings in a concentrated way. To start, lie on the Leg Curl machine backward with your ankle attached to the machine and your hands sideways holding the supporting handle. Choose the plates according to your strength. Now, slowly bring your legs up closer to your hips but not touching them. Hold in that position for about 2 seconds before going down to the initial position. Inhale while you go down and exhale while you come up.

 

 

SET- 3 SETS OF 12, 10, AND 8 REPETITIONS

 

6. Calf Raises- Now we are complete with our upper legs, it's time to focus on our calves. Calf Raises the best workout for training your calves. It not only helps your calves grow but also makes them stronger. To start, take one dumbbell of a moderate weight that is not too light neither too heavy. Now, find an elevated surface in your gym like a stair. Stand with one foot on the stair and the other one bend. Now lift your foot with the help of your toes that is lift only the ankle, and the toe will stay on the ground. Hold in that position for about 2 seconds before releasing. You will feel a stretch in your calves. Inhale while you go down and exhale while you come up.

 

SET- 3 SETS OF 12, 10, AND 8 REPETITIONS

 

7. Hip Thrust- This is one of the best workouts for training your glutes. This workout helps build strength and size in your glutes in a way that many other workouts cannot. To start, set up with your back against an elevated surface with your knees bent and feet flat on the ground. Now, keeping your chin tucked, push through your heels until your thighs reach parallel to the floor — your legs should form a 90-degree angle. You will feel a squeeze in your glutes. Inhale while you go up and exhale while you come down. 

 

SET- 3 SETS OF 12, 10, AND 8 REPETITIONS

 

The above workouts I have mentioned are by far the best workouts for training your lower body. If performed correctly and consistently, these workouts will surely produce excellent results in muscle growth and muscle strength.