The best exercises to have powerful and muscular legs

Having powerful and muscular legs requires work and rigor. Some exercises are targeted on this part of the body, and therefore allow in-depth work on the different muscles that make up the thighs. Here are the best exercises you can do to get the legs you crave. The best exercises for strong legs.

Do you want to strengthen your legs and make them gain power?

Here we have some few regular basis exercises. The results will be quickly visible and felt.

                                                                                                                 The thigh press

The thigh press targets the quadriceps, buttocks, lower back, calves, abdominal and above all, the back of the thighs. This exercise is surely one of the most intense for the thighs. The work is really felt by the athlete. A few heavy, long sets of the thigh press are enough to produce burning sensations and results. The movement is guided by the machine, which allows safe and targeted work on the thighs. You can also add heavy loads without getting hurt.

To use the leg press, simply stand on it so as to position your feet on the platform. They should be shoulder-width apart with toes pointing outward. Lower back and back should be properly wedged against the press backrest. Then, take off the load until the legs are almost stretched, but not completely. Be careful not to block the joints at the end of the movement. Finally, return to your initial position, but stop your descent before taking off the pelvis. It is important not to round or curve the lower back.

For further: Use long movements and heavy loads for effective leg and muscle work using the thigh press. The machine is designed to limit the risk of injury: don't hesitate to load it if you feel able!

                                                                                                            The slots

Lunges are the exercises most often recommended for strengthening the thighs and glutes. The advantage of this practice is the fact that it targets the whole body, while accentuating the work on the thighs and buttocks. It works on balance, strength and power. We can add a few weights such as dumbbells to amplify the work during the descent and the ascent. Charge if you can, but favor perfectly conducted series.

Contrary to popular belief, doing a lunge well is not that easy. Many botch this yet very effective exercise on the thighs! There are several types of slots. The forward lunge involves standing upright with your feet hip-width apart. Adopt a straight back posture and place your hands along your body or on your hips. You will thus hold your initial position. Then start by taking a step forward with one foot (the left, for example), and bend your two legs. From then on, your right knee (the one opposite the one you advanced) should almost touch the ground. Then, straighten up by pushing off your left foot, then put your feet side by side. Repeat the exercise, alternating feet.

For further: To do this well, it is essential to look straight ahead. Otherwise, you risk arching your back and causing pain. Inhale on the way down, then exhale on the way up. Your breathing should be smooth. During the movement, the heel of the back foot must be lifted and go slightly outwards. The toe of your front foot will point slightly inward. During your movements, the knee of your front leg should never go beyond your toes. As for your feet, they will have to keep the same spacing (that of the pelvis) so that the body can remain stable.

For more intense lunges, you can add weight, or elevate the toe of the back foot using a chair or bench. When you have fully integrated the movement, you can also move on to jumping lunges, which consist of adding small jumps by changing legs.

                                                                                                                 The squats

Doing squats is a very good initiative when trying to strengthen your legs and your glutes. This exercise mobilizes the lower muscles: quadriceps, glutes, hamstrings. This is a complete bodybuilding exercise, which is ideal for toning and strengthening the muscles of your thighs.

To perform squats, you must stand upright and place your legs so that they are shoulder-width apart. Keep your arms straight and make sure your feet are positioned on the same line. Indeed, an asymmetry can cause an imbalance of the lumbar and ultimately, back pain. Once in the starting position, inhale and lower until your thighs are parallel to the floor. Exhale as you come up while releasing your arms. Repeat several sets per strength training session for quick results.

Be careful, the descent must be controlled to limit the risk of injury to the back. During your descent, slow down slightly before accelerating during the ascent. Your back should remain slightly arched throughout the exercise. Do not bend it and look straight ahead. Your chest must remain out: do not lean forward. Finally, it is important that your center of gravity is held back. Don't take your heels off the ground!

For further: There are different variations of squats. The one we are detailing is the basic one, but you can add jumps between each movement. You can also engage in one-legged squats, the static squat (basic squat held between 30 and 60 seconds), the pose of the chair or even the bent squat. You can also add weights during your squat movements.

                                                                                                          Pistols squats, or pistol squats

This form of squat is very intense for the thighs. It makes you work on your muscle power, your stability and your mobility. Moreover, if the exercise seems simple, it is very intense. You will remember your first session!

To perform pistol squats, you must stand on one leg. Lower yourself so that your hips are under your knees. Your second leg never touches the ground, and the arms remain along the body. Your shoulders and heels should line up, and your abs will be tight. The knee of your support leg stretches outwards during your descent, and all your weight is concentrated on this heel which always remains flat. Then come back up and switch legs.

Make movements slow and perfectly led so that the exercise is really effective. Do not rush or help yourself with your arms.

                                                                                                                               The chair

Sheathing is another type of exercise to strengthen your muscles, and their power. Unlike the plank, which mainly targets the abdominal muscles (and a little the front of the thighs), the chair will focus on the thighs and calves. It will allow you to obtain powerful and muscular legs.

Executing the chair position is quite simple. You just have to place your back against the wall to lean on it, and sit down as you could on a chair. However, here, we sit in the void and we use the wall as a file. The thighs should be parallel to the ground, and the knees should form a 90 degree angle. The feet will be spread apart at the width of the pelvis, while the points will be stretched forward.

During the exercise, you will have to make sure that you keep your back perfectly against the wall. The abdominal are also solicited: contract them. Your arms will rest alongside your body. To maintain this position, you must rest on your heels without lifting the front of your feet. Hold the position as long as possible, or for a given time. Breathe deeply and slowly through your chest. Avoid releasing the abdominal. If the exercise is not intense enough, alternately straighten your legs or add weight to your thighs.

For further: As a general rule, the time held in the position of the chair varies enormously according to the level of each one. If you are a confirmed athlete, do not hesitate to exceed 120 seconds, and to hold out as long as possible. You can also choose to add weight and perform several sets of chairs to strengthen your thighs. Finally, the chair can be combined with other exercises that combine isometrics and plyometrics.

                                                                                                                        Jumping rope

Excellent for working on your cardio, the jump rope is an ally of choice for all athletes. It can be used in both boxing and fitness. This practice works muscles, balance and endurance. It will also be effective for building your thighs! Here's how. The basic jump rope technique is to jump with feet together. You will be able to strengthen your legs, and especially your calves. Keep your knees bent and tight to best cushion each landing. Simple and efficient. But you can also add a little intensity to your jump rope sessions: jump twice per turn of the rope to boost your cardio.

In addition, strengthen your legs by landing your jumps on one foot. Alternate feet as the rope passes over your head and step forward. You will thus work on your coordination skills and your balance, while strengthening the muscles of your thighs, your calves and your stomach.

                                                                                  The bike

Cycling is without a doubt one of the most focused physical activities on leg power. Whether on roads, paths or indoors, cycling helps to build muscle and shape your legs. Don't hesitate to do a few kilometers when you can!

This exercise is perfect for strengthening the legs in length and finesse, but also for strengthening them in depth. It all depends on your approach to exercise. To refine your silhouette, we favor long and less intense races. But to build muscle, we focus on the intensity of each movement. Performance depends on power and muscular strength. Do not hesitate to combine cycling with the exercises mentioned above.

                                                                                                                    To conclude

Exercises to target the leg muscles are varied. Most also have variants, which means that the monotony of the series will not discourage us. Bet on diversified sessions to maintain your morale and get the muscular legs you dream of. Rigor, regularity and intensity will then be the watchwords of your success.