The leg muscles are a collection of several muscle groups numbering 96 that all work to maintain balance, various movements but also as a support. There are many fitness enthusiasts today, each with their own particularity, but studies have revealed that a large percentage of them only work the upper muscles.
Although these so-called mirror muscles are aesthetically pleasing to the eye, this is a factor that can lead to imbalance and a tendency to easily contract muscle injuries. Working the lower body should be a priority, but you need to know the best exercises.
In a few lines, the top exercises will be presented here to obtain powerful and massive legs.
Squats, basic exercises for the quadriceps and glutes
The squat is a very basic exercise, but one that is of complete benefit because not only is it an energy-intensive movement. But also, its practice allows to develop several muscles at the same time. In sport, especially for core exercises such as the squat, it is crucial to do warm-ups before anything else.
The first step is to do many sets with an empty bar. This will allow the muscles to contract and be sufficiently oxygenated. Performing correct movements is the basis of all strength training. This means that the risk of stagnation and injury is low.
As a first resort when performing the movements, keep a steady breath, then place the bar behind the neck while ensuring a good grip on the trapezius without it touching the neck. To lower the bar, take a deep breath with your back straight and your chest bent forward.
The movement should be a slow descent and the buttocks should be below the knee. The legs should be at a 90° angle to the floor and then slowly rise. After several warm-up sets, proceed with the actual training, starting with light loads with many repetitions and gradually increasing the load while adapting the repetitions to the load. That is, the heavier the load, the smaller the repetitions.
In order to maximize the contraction, it is possible that at the end of the exercise one plays the system of inverted pyramid, i. e. heavy loads with 2 to 4 repetitions and then to increase the latter by decreasing the loads. Performing this exercise promotes incredible mass gain for the thighs.
Hack Squat
No more barbell squat sets, it's time for the Hack squat after a few minutes break. The second exercise is the hack squat. The aim is to burn the quadriceps as much as possible by performing slow movements of 4 seconds for the descent.
The repetitions should vary between 12 and 15 with a load that does not cause any problems when lifting. Again, the important thing is intensity. To execute the movement, the key is to stay under tension while controlling the descent.
Avoid putting too much tension on the knees as this can lead to injury. Keep them slightly bent during the ascent. After the exercise, the quadriceps become more and more painful. This proves that the muscles are fully inflated.
Leg extensions and leg curl
Especially for a footballer, the hamstrings and quadriceps are key muscles for phenomenal power. On the other hand, they also constitute an important volume in the legs and their training should not be neglected.
As a first resort, performing the leg curl is ideal since the quadriceps need to take a breather and therefore the best thing to do is to train the ischios. The hamstring curl machine is ideal for this. Start with a series of 12 repetitions with an initial weight adapted to your current strength and reduce the load by half with the same number of repetitions.
The aim here is to create maximum tension with as little rest as possible. These exercises are called drop sets. Make slow movements to feel the contraction and avoid very fast executions.
Then after a few moments, move on to the leg extension, performed with seated hamstring curls. The principle of execution works in the same way as the previous one by carrying out Drop sets. The load is always halved but with the maximum number of repetitions.
It is normal, if the previous exercises have been well executed, to feel all the tension and fatigue in the legs here. This exercise should therefore be practiced until it fails, the important thing is to give as much effort as possible to allow an intense contraction. Without forgetting, that after each exercise, to hydrate well to avoid the muscular cramps.
Static lunges, isolation exercise
The aim is to work the legs as much as possible, even if they are completely sore, this is the sensation and the result we are looking for. This exercise will ensure that this is done properly. The lunges are also suitable for working the quadriceps, but they can also be done to build up muscle mass in the legs.
Loads will be used here, the weight of which will be increased as you go along. So, take dumbbells in your hands, with your legs spread so that they are shoulder width apart. Then perform a feint movement or simply a step forward with the right leg and bend the knee, then return to the initial position thanks to the strength of the leg.
Do the same with the other leg. You should do as many as possible even if the legs are wobbly, because the aim is to complete them completely by alternating right and left legs. Always make sure that the back is straight and that the shoulders do not fall.
Ideally, you should be able to do at least 20 repetitions, 10 of each, and increase the weight of the dumbbells each time. The aim is to work the legs until they are completely exhausted, the athlete should feel burns and have difficulty walking properly.
