The best way to train your legs

It's that day of the week every athlete dreads: Leg Day. One of the toughest, yet most important workouts you can do. Everyone wants a beautifully toned physique. So, it's not just about a muscular upper body, but also about the lower body. After all, they have to carry some weight. So: Never skip leg day!

Are all those days of muscle pain after leg day actually worth it?

Your legs are the largest muscle group in your body and therefore one of the most important. After all, you use them every day. When you train your legs, you also train your lower back, strengthening both of them. This also reduces the risk of back problems and leg injuries. When you train a large muscle group, you burn much more energy than when training a smaller one. Therefore, you also burn more calories. Strong legs also improve your body's balance. Furthermore, growth hormones are released during training, which helps your other muscles grow faster. In short, training your legs is definitely worth it!

Your legs are made up of many muscles. These are the largest:

The glutes

Quadriceps (the top of the thighs)

Hamstrings (the back of the thighs)

calves

To train these as well as possible, we have listed our favorite exercises and tips:

The glutes

The squat

One of the most well-known glute exercises is the squat. The squat is a compound exercise, so you train not only your glutes but all your leg muscles. This exercise is therefore a must-do during leg day! To make the squat more challenging, you can use weights. Choose dumbbells or a barbell. Pay close attention to your posture, especially when squatting with weights, to avoid back problems. If you're training with a barbell, it's best to use a bar pad to prevent neck strain. Otherwise, you can squeeze your shoulders together to make it easier to rest the bar on your shoulders.

Stand upright with the barbell resting on your neck. Place your feet about shoulder-width apart and lower yourself down. Continue lowering until you're at about a 90-degree angle. Then slowly return to the top and repeat about 10 times. Perform this exercise 3 to 4 times, squatting with a slightly heavier weight each time.

You can of course buy the barbell and bar pad at Gorilla Sports!

The fanatic athletes will of course go for our squat racks.

The deadlift

The deadlift is also a well-known compound exercise in the sports world. It's often avoided by beginning athletes because injuries can occur if performed incorrectly.

Here's how to properly perform a deadlift: Use a barbell and add weights of your choice. Stand upright with your feet under the center of the barbell. Grip the bar approximately shoulder-width apart with your wrists pointing downward. Keep your back straight and lift the bar using your legs. As the barbell reaches your knees, push your chest forward and straighten your legs. As you reach the top, engage your glutes and abs. After a few seconds, gently lower the bar. Keep your back straight throughout this movement as well! Repeat this movement 5 to 10 times, each time increasing the weight. Perform this exercise 3 to 4 times.

The hip thrust

This exercise is incredibly challenging, but incredibly effective for your glutes. For this exercise, you'll need a weight bench and a barbell.

Make sure the bench is stable and doesn't shift when you push against it. Rest your upper back on the bench. Then, rest the barbell just above your hips. You can use a cushion or a bar pad to prevent the bar from pressing against your body. Stand with your legs shoulder-width apart and begin the exercise. Hold the bar and lower your glutes. Then, raise yourself all the way up. Keep your feet flat on the floor and squeeze your glutes as you reach the top. Repeat this movement 8 to 10 times. Perform this exercise 3 to 4 times.

For a weight bench, please look here on our website.

Want to know more about the best way to train your glutes? Then read the blog post "What is a good glute workout?"

Quadriceps and hamstrings

The wall sit

The wall sit is an exercise that requires virtually nothing. You stand with your back against the wall and bend your knees to a 90-degree angle. Hold this position for as long as possible. This exercise works not only your thighs but also your calves and abs. The more you do this exercise, the longer you'll eventually be able to hold it.

Lunges

Lunges also work many muscles in your legs. The advantage of exercises that engage multiple muscle groups is that they engage the entire body.

Grab two dumbbells of your choice and stand upright. Step forward one foot about a meter and lower your other knee to the floor. Make sure the leg you step forward is at a 90-degree angle. Return to the starting position and repeat with the other leg. Keep your back straight at all times throughout the exercise. Repeat this movement 20 times, alternating legs each time. Perform this exercise 3 to 4 times.

Single leg split squat

The single-leg split squat is a mix of a squat and a lunge. The goal is to squat with one leg behind your body. Find a platform. This could be a weight bench, a chair, or something similar. Stand with your back to the platform and place one foot on top of it. Place your hands on your hips and keep your back straight. Gently bend your knees and then slowly rise back up. Repeat this movement about 8 to 10 times, then switch legs. Perform this exercise 3 to 4 times.

calves

Standing calf raise

The calf raise is a simple exercise for your calves. You create a slight elevation on the floor. You can do this by placing a weight flat on the floor. For added weight during the exercise, you can hold dumbbells alongside your body. You can also place a barbell on your shoulders.

Place your toes on the platform and your heels on the floor. Bend your knees slightly and come up. As you come up, your heels should lift off the floor. So, you're standing on your toes. Tighten your calf muscles as you do this and then slowly lower yourself back down. Repeat this movement about 10 times. Perform this exercise 3 to 4 times.

If you would like to purchase a complete calf trainer, check out our professional calf trainer

Wall squat calf raise

The wall squat calf raise. The name says it all. You assume a wall sit position and hold your arms against the wall just beside your body. Then lift your heels and contract your calf muscles. If you decide to use weights for this exercise, hold them and rest them on your knees. Repeat this movement about 10 times. Perform this exercise 3 to 4 times. Dumbbells are good options.

You can of course get the dumbbells from Gorilla Sports.

With these exercises, you'll ensure you're training your legs optimally. These exercises are suitable for various purposes. Many women want slim legs. Doing these exercises with lighter weights will ensure you achieve that. If you want to get bigger legs, use weights. Make sure you use progressively heavier weights. Finally, we want to emphasize the importance of concentrating on correct form. Take your last few reps as seriously as the first.

Be sure to try these workouts on your next leg day and get your legs burning!