Leg training: 8 exercises (for thigh, hamstring and calf)

Leg training can be divided according to the muscle group you want to work, and may include squats, extensors, flexors and hip raises, for example.

Thus, exercises that work the muscles on the front of the thigh, the calf, the glutes and the inside of the leg, for example, can be recommended, which can be done in 3 to 4 sets of 8 to 15 repetitions on average.

To get better results, it is important that training is done intensely, in accordance with the guidance of the physical education professional and always associated with a healthy and balanced diet, which must be guided by the nutritionist according to the objective.

Thigh exercises

The main exercises for the thigh are the squat, the leg extension and the leg press.

1. Squats

The squat is considered a complete movement, because in addition to working the thigh, it also works the back of the leg, glutes and calves, making it considered a great exercise for strengthening the legs. Discover other exercises recommended to strengthen your legs.

It is important that the person receives guidance from a physical education professional to avoid injuries. Therefore, it is recommended that the person position their feet hip-width apart and squat as if they were going to sit in a chair.

Squats can be done with a barbell supported on the trapezius and shoulders or with dumbbells in front of the body, and must be done according to the instructor’s instructions. See some squat options.

2. Extender

The chair leg extension is a great exercise for working the muscle on the front of your thigh, called the quadriceps. To do this, the person must adjust the backrest of the equipment, so that the lower back is well supported and the knee does not go beyond the line of the feet.

After adjustment, the person must position their feet behind the equipment support and extend their leg so that the support is at the same height as the knee and the leg is completely extended. Then, you must control the movement to the starting position and repeat the movement again.

3. Leg press

The leg press is also an exercise option that helps work the thigh muscles, and can be done on equipment that allows the legs to be flexed at 45º or 90º, and the physical education professional must indicate which equipment according to the objective. of training.

This exercise is quite complete, as it allows you to work not only the front part of the thigh, but also the back part and the glutes. To do this exercise, you must adjust the bench and adjust your feet on the platform and then push, slowly returning to the starting position and repeating this exercise 10 to 12 times or according to the guidance of the physical education professional.

Exercises for posterior

Some exercises recommended for the posterior leg include the stiff leg and the lying leg flexor.

1. Stiff

The stiff is a great exercise for the back of the leg, as it works all the muscles in the back, including the glutes. This exercise can be done using a barbell or dumbbells and, to do so, you must hold the load in front of your body, more or less at hip height, and then lower it towards your feet slowly, paying attention to your back, which must be kept aligned to avoid compensation.

During the descent, you can keep your legs extended or semi-flexed, and you can also push your hips back to give more emphasis to the muscular work. See how to stiffen correctly.

Another variation of the stiff is the unilateral stiff, in which the person must hold a dumbbell in front of the body with one hand and the opposite leg must be suspended in the air while the movement is performed, thus working the other leg. Another option is popularly known as “bom dia”, in which the person performs the stiff movement with a bar on their back.

2. Lying flexor

In this exercise for the hamstrings, the person must lie on the flexor table, which must be adjusted according to the height and size of the legs, fit the hips into the curve of the equipment and the feet on the support, and then flex the legs even more. or less 90º and return to the starting position more slowly.

It is important in this exercise that the machine is properly adjusted, as well as the weight with which the exercise will be performed, as this makes it possible to avoid injuries and overload to the lower back.

Glute exercises

Hip elevation and kickback are some of the exercises recommended for the glutes.

1. Hip raise

Hip elevation is one of the exercises that can be recommended to work the glutes, and can be done with just body weight or using weight. In the case of doing it with just weight, the person must lie on the floor, with their stomach up and their knees bent and raise their hips while contracting their glutes. Then lower your hips, preventing them from touching the floor, and repeat the movement again.

Another way to perform this exercise is by supporting a barbell or dumbbell on your hips, in which case it is important that the person rests their back on a bench and performs the same movement.

In addition to working the glutes, raising the hips also activates the abdominal and thigh muscles and is therefore considered a great exercise.

2. “Kickback”

The “kick” is another exercise that mainly works the glutes, however it is also capable of activating the muscles located on the back of the leg. To do this exercise, the person must be in a position on all fours and, with the leg bent or extended, raise it to hip height, while contracting the glutes. After lifting, you must control the descent of the leg to the original position and then perform the same movement again.

One way to intensify this exercise is to perform the movement using a shin guard on the leg that is being worked, or on a specific machine, in which the person must push the bar that is present on the equipment, being able to adjust the weight.

Calf exercise

Isolated calf exercises are normally done at the end of training, because all other exercises performed during training also work this muscle.

Performing specific exercises for this muscle is important to ensure greater stability of the leg, more strength and volume, which also favors a more aesthetic contour for the leg.

One of the exercises that can be recommended is the calf raise on the step, in which the person must place the toes on the step and leave the heel unsupported. Next, you should stretch your calf, pushing your body upwards, and then go down again, feeling the muscle stretch. To promote results, it is important that when descending, the person lets the heels go a little past the step line, as this allows the muscle to be worked more.

It is normally recommended that 3 sets of these exercises be done with 10 to 12 repetitions or in accordance with the guidance of the physical education professional, because the number of repetitions and sets can vary according to the type and objective of the training.

Discover other calf exercises.