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Blessed is he that skippeth not the day of legs. – Random Internet Personality.
Leg day. If there is a day feared by gym-goers, it is this day. A man cannot hide from the squat rack, and the deadlift threatens to expose you for the puny weakling you secretly think you are.
But fear not! In this second instalment of The right exercise for the right muscle, we tackle the dreaded leg muscles in search for the most efficient lifts for your wheels.
Accordingly, we have mapped out the best exercises for the muscles of the lower body.
Adductor longis (inner thigh)
- Romanian deadlift
- Single leg gliding leg curl
- High step up
Biceps femoris (hamstrings)
- Rack pull
- Deadlift
- Weighted bird dog
Gastrocnemius (calves)
- Parallel squat
- Heavy lever calf raise
- Pause lever calf raise
Gluteus maximus (buttocks)
- Glute bridge
- Hip thrust
- Pull through
Vastus lateralus (middle thigh)
- Full squat
- Parallel squat
- Front squat
Unsurprisingly, the squat and the deadlift are key components of a comprehensive leg programme. Lifters take note: These exercises are compound movements and they should not be attempted without an understanding of the associated technique and form.
In studies, hamstring isolating movements such as leg curls were less effective for hamstring stimulation than deadlifts and rack pulls.
Many of these exercises can be done with basic barbell and dumbbell equipment, both of which are available on bidorbuy.
- The deadlift is the king of exercises and specifically strengthens the hamstrings.
- The squat is the top quad builder.
- Include glute bridges to get some junk in your trunk.
- Rack pulls place greater emphasis on the hamstring and are the key to crushing deadlift plateaus.
- Hip thrusts are second only to glute bridges for developing the glutes.
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