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Best Leg Exercises for Men, Best Leg Workout

Killer leg workout, Leg workouts for mass, Leg workout routine, Best leg exercises for mass, Leg workout bodybuilding, Leg workouts at the gym, Leg day workout for weight loss

Leg muscles are divided into following parts :

1. Calves: Form the back of the lower leg.

  • Gastrocnemius
  • Soleus

2. Hamstrings: Form the back of the thigh, flex your knee and extend your hip.

  • Semimembranosus
  • Semitendinosus
  • Biceps femoris

3. Quadriceps: Present at the front of your thigh & made up of four sections. It is the main mover when you extend knees.

  • Rectus femoris
  • Vastus lateralis
  • Vastus medialis
  • Vastus intermedius.

Calf Exercises

1. Seated Calf Raise

  • Main Muscle Worked: Calves
  • Muscle Targeted: Calves
  • Equipment: Machine
  • Level: Beginner
  • Type of Force: Push
  • Sport: No

2. Standing Dumbbell Calf Raise

  • Main Muscle Worked: Calves
  • Muscle Targeted: Calves
  • Equipment: Dumbbell
  • Level: Beginner
  • Type of Force: Push
  • Sport: No

3. Standing Barbell Calf Raise

  • Main Muscle Worked: Calves
  • Muscle Targeted: Calves
  • Equipment: Barbell
  • Level: Beginner
  • Type of Force: Push
  • Sport: No

Read : Best Back Exercises for Men, Best Back Workout for Thick & Wide Back

4. Calf Press On The Leg Press Machine

  • Main Muscle Worked: Calves
  • Muscle Targeted: Calves
  • Equipment: Machine
  • Level: Beginner
  • Type of Force: Push
  • Sport: No

Quads Exercises

1. Hack Squat

  • Main Muscle Worked: Quads
  • Muscle Targeted: Quads
  • Other Muscle Involved: Calves, Glutes, Hamstrings
  • Equipment: Machine
  • Level: Beginner
  • Type of Force: Push
  • Sport: No

2. Barbell Squat

  • Main Muscle Worked: Quads
  • Muscle Targeted: Quads
  • Other Muscle Involved: Calves, Glutes, Hamstrings, Lower Back
  • Equipment: Barbell
  • Level: Beginner
  • Type of Force: Push
  • Sport: No

3. Dumbbell Squat

  • Main Muscle Worked: Quads
  • Muscle Targeted: Quads
  • Other Muscle Involved: Calves, Glutes, Hamstrings, Lower Back
  • Equipment: Dumbbell
  • Level: Beginner
  • Type of Force: Push
  • Sport: No

4. Dumbbell Sumo Squat

  • Main Muscle Worked: Quads
  • Muscle Targeted: Quads
  • Other Muscle Involved: Calves, Glutes, Hamstrings, Lower Back
  • Equipment: Dumbbell
  • Level: Beginner
  • Sport: No

5. Body Squat

  • Main Muscle Worked: Quads
  • Muscle Targeted: Quads
  • Other Muscle Involved: Glutes, Hamstrings
  • Equipment: Body
  • Level: Beginner
  • Sport: No

6. Smith Machine Squat

  • Main Muscle Worked: Quads
  • Muscle Targeted: Quads
  • Other Muscle Involved: Calves, Glutes, Hamstrings, Lower Back
  • Equipment: Machine
  • Level: Beginner
  • Type of Force: Push
  • Sport: No

7. Dumbbell Lunges

  • Main Muscle Worked: Quads
  • Muscle Targeted: Quads
  • Other Muscle Involved: Calves, Glutes, Hamstrings
  • Equipment: Dumbbell
  • Level: Intermediate
  • Type of Force: Push
  • Sport: No

8. Leg Extensions

  • Main Muscle Worked: Quads
  • Muscle Targeted: Quads
  • Equipment: Machine
  • Level: Beginner
  • Type of Force: Push
  • Sport: No

9. Leg Press

  • Main Muscle Worked: Quads
  • Muscle Targeted: Quads
  • Other Muscle Involved: Calves, Glutes, Hamstrings
  • Equipment: Machine
  • Level: Beginner
  • Type of Force: Push
  • Sport: No

10. Running (Treadmill)

  • Type: Cardio
  • Main Muscle Worked: Quads
  • Other Muscle Involved: Calves, Glutes, Hamstrings
  • Equipment: Machine
  • Level: Beginner
  • Sport: No

11. Elliptical

  • Type: Cardio
  • Main Muscle Worked: Quads
  • Other Muscle Involved: Calves, Glutes, Hamstrings
  • Equipment: Machine
  • Level: Intermediate
  • Sport: No

Hamstring Exercises

1. Dumbbell Stiff-Legged Deadlift

  • Main Muscle Worked: Hamstrings
  • Muscle Targeted: Hamstrings
  • Other Muscle Involved: Glutes, Lowerback
  • Equipment: Dumbbell
  • Level: Beginner
  • Type of Force: Pull
  • Sport: No

2. Romanian Deadlift

  • Main Muscle Worked: Hamstrings
  • Muscle Targeted: Hamstrings
  • Other Muscle Involved: Calves, Glutes, Lower Back
  • Equipment: Machine
  • Level: Intermediate
  • Type of Force: Pull
  • Sport: No

3. Standing Leg Curl

  • Main Muscle Worked: Hamstrings
  • Muscle Targeted: Hamstrings
  • Equipment: Machine
  • Level: Beginner
  • Type of Force: Pull
  • Sport: No

4. Seated Leg Curl

  • Main Muscle Worked: Hamstrings
  • Muscle Targeted: Hamstrings
  • Equipment: Machine
  • Level: Beginner
  • Type of Force: Pull
  • Sport: No

5. Laying Leg Curl

  • Main Muscle Worked: Hamstrings
  • Muscle Targeted: Hamstrings
  • Equipment: Machine
  • Level: Beginner
  • Type of Force: Pull
  • Sport: No

Glutes Exercises

Gluteal muscles (Glutes) are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus.

Gluteus maximus is quadrilateral, largest and most superficial of the three gluteal muscles and makes up a large portion of the shape and appearance of each side of the hips.

1. Glute Kickback

  • Main Muscle Worked: Glutes
  • Muscle Targeted: Glutes
  • Other Muscle Involved: Hamstrings
  • Equipment: Body
  • Level: Beginner
  • Type of Force: Push
  • Sport: No

2. Flutter Kicks

  • Main Muscle Worked: Glutes
  • Muscle Targeted: Glutes
  • Other Muscle Involved: Hamstrings
  • Equipment: Body
  • Level: Beginner
  • Type of Force: Pull
  • Sport: No

3. Leg Lift

  • Main Muscle Worked: Glutes
  • Muscle Targeted: Glutes
  • Other Muscle Involved: Hamstrings
  • Equipment: Body
  • Level: Beginner
  • Sport: No

4. Butt Lift

  • Main Muscle Worked: Glutes
  • Muscle Targeted: Glutes
  • Other Muscle Involved: Hamstrings
  • Equipment: Body
  • Level: Beginner
  • Sport: No
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