Leg training is a mandatory part of creating a home workout plan for men. The muscles of the legs require constant training, since this large muscle group gives the body visual proportionality, making the appearance more powerful and aesthetic.
We offer you two options for strength training for legs for men with dumbbells + one option for interval training for legs for men without additional equipment.
Strength training of legs with dumbbells (option No. 1)
Strength training for men's legs always begins with a high-quality warm-up of the muscles, which should be done carefully and slowly. Pay special attention to the ligaments of the knee joints, feet and hips. This will eliminate the risk of injury, as well as prepare the cardiovascular system for stress. See our ready-made warm-up and cool-down for leg training.
The leg workout (option No. 1) included the following exercises:
- Squats with dumbbells on shoulders: 10-12 reps in 4-5 sets.
- Lunges in place with dumbbells: 10-12 repetitions in 3-4 sets on each leg.
- Romanian deadlift with dumbbells: 10-12 reps in 4-5 sets.
- Lateral lunges with dumbbells: 10-12 repetitions on each leg in 3-4 sets.
See also: Strength split training for men: exercises + plan for 3 days.
Squats with dumbbells on shoulders
How to do it: Place the apparatus on your shoulders so that the bars are parallel to each other. Hold the dumbbells tightly with your hands so that they do not tilt or roll down during the movement. Next, start performing squats until the angle at your knees forms 90 degrees. In the lower phase, you can take a short break, then come back.
Features of execution: Regardless of the weight of the equipment, lift it onto your shoulders without sudden movements. While sitting down, try to keep your back straight, without bending like a wheel. Having reached the bottom phase, make sure that your heels do not lift off the floor surface. This is important for the accentuated load on the leg muscles. Squat until your thighs are parallel to the floor.
How much to perform: 10-12 repetitions in 4-5 approaches.
Lunges in place with dumbbells
How to do it : Place a weight in each hand and hold it along your torso with a parallel grip. Next, take a wide step forward so that your back leg rests on your toes. Your task is to perform a squat until the leg in front bends to a right angle. The knee of the hind limb should not touch the floor.
Features of execution : The element of strength training on the legs for men should begin with light dumbbells. Keep your toes straight, avoiding turning to the sides. Otherwise, you risk damaging your knees, or doing useless work without concentrated load on the leg muscles. When doing lunges in place, take your time and maintain an average pace.
How much to perform: 10-12 repetitions in 3-4 sets on each leg.
Romanian deadlift with dumbbells
How to do it : Place dumbbells in front of you in a longitudinal position. Imagine that there is a bar in front of you and take the shells, holding them in front of you on your belt. Squat down slightly to bend your knees slightly without allowing the joint lock to fully engage. Now lower your body forward until it is parallel to the floor, maintaining a natural arch in your back and lower back. After a short delay, bend back.
Features of execution : Since the element of leg training for men at home is aimed at working out the hip flexor muscles, it is very important to maintain a stationary position of the legs. Extension from the bottom point is carried out precisely at the expense of the back of the thighs, so focus your attention directly on the work of this area.
How much to perform: 10-12 repetitions in 4-5 approaches.
Side lunges with dumbbells
How to do it : Spread your legs wide to your sides, then pick up the weights from the floor and hold them down in front of you. Instead of dumbbells, 2 loaded bags with comfortable handles are suitable. Turn your toes out slightly to give the position extra stability. Now begin to shift the weight of your torso first to one leg and then to the other. The leg is bent until the knee is level with the toe.
Features of execution : Under no circumstances try to bend over as far as possible. First of all, this is not a stretching exercise. Secondly, you don't need extra stress on your knees. The sports element is entirely aimed at slowly working out the quadriceps and inner thighs.
How much to perform: 10-12 repetitions on each leg in 3-4 sets.
The Best Leg Exercises from General Functional Fitness
The best exercises benefit us in all aspects of our physical activity, and proper leg training is no exception. A well-balanced approach to leg training does not mean working hard and bulking up your legs. You can have big weights on squats and huge quads on terrain, but if you can't reach your toes (because your hamstrings are too tight), it will create problems down the road, no matter how strong you are.
Along with focusing on the leg muscles, it is also important to ensure proper joint movement. It's wise to support your strength training with some mobility and flexibility. This means that you must stretch as well as move the hip joint through its entire range.
Try controlled hinge rotations of your hip, for example. Remember, your hip is a ball-and-socket joint that can move in all directions. It is advisable to be able to move your hip in all directions freely to maximize the effectiveness of your leg training.
Having a good amount of muscle mass is undoubtedly a sign of athleticism. Anyone can sit on a bench and gain weight, but not everyone can run, jump, squat, or powerlift a decent amount of weight. Anyone at the top of their game in the fitness world doesn't miss a day - from Instagram fitness followers to professional athletes. So just go ahead!
Strength training of legs with dumbbells (option No. 2)
The second option for training legs for men at home is no less effective. Having chosen it, do not forget about the warm-up, which was discussed at the beginning. Pay special attention to the technique of performing Bulgarian lunges from a bench, since the exercise is complex, traumatic and complex.
Advanced athletes can use the presented program as a second stage of training in one day, which will allow them to better load the leg muscles.
The leg workout (option No. 2) included the following exercises:
- Sumo squats with a dumbbell: 10-12 reps in 4-5 sets.
- Forward lunges with dumbbells: 10-12 repetitions in 3-4 sets on each leg.
- Dumbbell swings: 10-12 reps in 4-5 sets.
- Bulgarian lunges with dumbbells: 10-12 repetitions on each leg in 3-4 sets.
For girls we recommend watching:
- How to pump up your buttocks: training plan with dumbbells for 3 days
- Top 50 exercises for the buttocks at home
- Top 30 exercises for slender legs without equipment
Sumo squats with dumbbell
How to do it : To perform sumo squats, you will need one dumbbell. Firmly grasp the bar with both hands and lift it to chest level, holding it in front of you. Place your feet wider than shoulder-width apart, point your toes out for added stability, and straighten your back (until you feel its natural arch). The squat is done to a right angle in the bend of the knees, after which there is a short pause and a return to the starting phase.
Features of the execution : Since an atypically wide stance of the legs is used during the execution, the adductor muscles and buttocks are more actively involved in the work. It is very important to perform squats with different leg positions in order to include the maximum number of muscles in the work and work them from different angles.
How much to perform: 10-12 repetitions in 4-5 approaches.
Forward lunges with dumbbells
How to do it : Take a weight in each hand and hold it along your sides. Tighten the muscles that hold the spine, as well as the muscles of the lower back, to keep the body in a static position. After this, take a wide step forward while lunging to the right angle of your front leg. Reverse the movement and take the starting position and change sides.
Features of execution : By maintaining an angle of 90 degrees, the main load is concentrated on the front of the thigh. The wider you walk, the more tension your gluteal muscle experiences. The second option is more popular among girls, but it is also suitable for men. The basic technique is aimed exclusively at developing impressive quadriceps.
How much to perform: 10-12 repetitions on each leg in 3-4 sets.
Dumbbell swings
How to do it : Grasp the dumbbell bar with both palms and lift the weight off the floor, holding it on your lowered arms. Do a half-squat, keeping your back straight, then stand up with effort and lift the projectile in front of you until it is parallel to the floor. Using the reverse amplitude, return to the initial phase, bending your legs to a half-squat and lowering your arms down.
Features of execution : This element of strength training on the legs of men demonstrates itself perfectly in matters of fat burning. Since not only the lower, but also the upper extremities are involved in the work, the body’s metabolic processes are accelerated, rapidly relieving the athlete of excess calories. You will feel the load not only in the hips, but also in the front deltoids.
How much to perform: 10-12 repetitions in 4-5 approaches.
Bulgarian lunges with dumbbells
How to do it : Take the apparatus in each hand and hold it along the body with a parallel grip. Next, stand in front of the bench and lift your right leg so as to place your shin on its surface. The left leg is in front at a step distance. Begin to lower yourself gently, reaching a right angle in the bend of your supporting leg. The limb located on the bench should not touch the floor surface.
Features of execution : The specificity of the presented exercise from leg training for men at home lies in the positioning of the legs. The back leg is placed on a horizontal bench, and the supporting leg is firmly fixed on the floor. Due to the high position of the limb, the load on the quadriceps becomes greater, better working out the relief and mass.
How much to perform: 10-12 repetitions in 3-4 sets on each leg.
How to pump up your legs
If you're working your entire body in one workout, include one exercise for each muscle group. If you prefer splits, choose one or two options for each group and add them to your leg day program.
Multi-joint exercises in which the leg bends at both the hip and knee joints (squats, deadlifts, lunges) are best performed at the beginning of the workout. This way you will be able to give it your all and take on more weight than if you had first tired your muscles and nervous system with simpler loads. Perform single-joint exercises at the end of your workout.
For maximum muscle growth, do 3-5 sets of 8-12 reps. Choose the weight so that the last movements of each approach are difficult. You can do the last approach until the muscles fail.
Performing exercises with a working weight should be preceded by several warm-up approaches with a lighter barbell. For example, before squatting with a barbell of 80 kg, you can do three approaches in increments of 20 kg: 5 times with a barbell of 20 kg, 5 times with a barbell of 40 kg, 3 times with a barbell of 60 kg.
To avoid stagnation in your training, alternate exercises periodically, and also change the position of your legs and feet where possible.
We will tell you step by step how to pump up the front, back and inner thighs.
Leg workout for tone and weight loss without equipment
It is not at all necessary to have equipment in order to effectively train your legs. There is a list of sports elements that do not require additional equipment. Work is carried out exclusively with your own weight. Thanks to this program, you can more effectively fight excess subcutaneous fat, restore muscle tone, strengthening them and making them more prominent.
This workout can also be performed after a strength program for additional work of the heart muscle, development of endurance and reduction of body fat. In this case, we recommend reducing the number of approaches or making the program interval. For example, perform exercises according to the following scheme: 45 seconds of work, 15 seconds of rest, repeat the exercises in 3-4 circles.
The leg workout (option No. 2) included the following exercises:
- Squat + jump: 10-12 reps in 4-5 sets.
- Squat + forward leg swing: 10-12 reps on each leg in 3-4 sets.
- Back lunges: 10-12 repetitions on each leg in 3-4 sets.
- Wide jump squat: 12-15 reps in 4-5 sets.
- Jumping with arms and legs raised: 20-25 repetitions in 4-5 approaches.
Squat + Jump
How to do it : Bring your arms in front of you and clasp them together. Place your feet slightly wider than shoulder-width apart. After this, do a squat until your thighs are parallel to the floor. After this, stand up, squat down again and forcefully perform a jump from the bottom point, while simultaneously straightening your arms along your body. Reach as high as possible to enhance the effect of the exercise. Squat + jump squat is one rep.
Features of execution : The presented element of leg training for men not only contributes to the development of the volume of the leg muscles, but also their explosive strength. Due to the high intensity of the exercise, it perfectly serves as a fat-burning element that can be used in other weight loss workouts.
How much to perform: 10-12 repetitions in 4-5 approaches.
Squat + forward leg swing
How to perform : The exercise begins with a classic squat. After you rise, you need to swing your leg forward while reaching its toe with your opposite hand. Next, another squat is performed, but this time the other leg (and arm, respectively) works at the peak point. During the lifting process, the leg must be kept straight, avoiding bending at the knee.
Features of execution : This is a technically simple exercise aimed not only at improving the physical strength of the legs, but also at developing the functional characteristics of the athlete, as well as the muscles of the back and back of the thigh. There is no need to rush during the execution process in order to more thoroughly work the muscles of the lower extremities.
How much to perform: 10-12 repetitions on each leg in 3-4 sets.
Reverse lunges
How to do it : Place your palms on your waist and straighten your back, maintaining its natural arch. Keep your neck straight, avoiding any bending. Now your task is to lunge back until your supporting leg bends to a right angle. The wider the step, the more stress it puts on the buttocks, so don't take it too far. The leg pulled back should not touch the knee in the lower phase.
Features of execution : The leg training element for men at home should be performed on each side in turn. Back lunges are great for working on the volume of the thigh muscles, allowing you to give your legs a toned and sculpted shape. Perfectly works the stabilizing muscles of the torso.
How much to perform: 10-12 repetitions on each leg in 3-4 sets.
Wide squat with jump
How to do it : Stand up with your torso completely straight. After this, you need to make a jump, while simultaneously spreading your legs wider than your shoulders. After landing, do a squat until your outstretched arms touch the floor. Maintain a straight back position and look clearly in front of you.
Features of execution : Changing the position of the legs in a jump simultaneously with squats has a complex effect on the leg muscles. Thanks to the element of strength training, not only the adductor muscles are loaded on the legs of men, but also the lateral parts of the thigh. High intensity of execution has a beneficial effect on the fat-burning functions of the exercise, making it useful in the “drying” process.
How much to perform: 12-15 repetitions in 4-5 sets.
Jumping with arms and legs raised
How to do it : First, fix your hands on your belt and straighten your entire torso. Start performing jumps, placing your legs at the level of your deltoids, and then bringing them back. Try to push off using your toes to concentrate the load in the calf muscles. There's no need to rush. Keep your breathing even, catching your pace.
Features of implementation : In addition to actively working out the calves, this cardio element from the leg workout for men intensively accelerates the body's metabolic processes, which makes it one of the best for weight loss. This is also an excellent exercise to complete your training, allowing you to finally work out the muscles of your legs and prepare for the upcoming rest.
How much to perform: 20-25 repetitions in 4-5 approaches.
What exercises to do for the back of the thigh
The biceps femoris, semimembranosus and semitendinosus muscles are located here. They extend the thigh and flex the lower leg.
Deadlift
Walk up to the barbell and stand so that the bar is positioned above the laces of your sneakers. Place your feet shoulder-width apart and turn your toes slightly to the sides. Move your pelvis back, bend over with a straight back and grab the bar so that your palms are shoulder-width apart.
Keeping your back straight, straighten your body and stand straight with the barbell in your hands. Bring the bar very close to your shins, then the bar will follow an ideal trajectory. After straightening, lower the apparatus to the floor and repeat the exercise.
The back of the thigh is pumped approximately equally in any type of deadlift. By changing the execution, you can increase the load on other muscles:
- The sumo deadlift better loads An electromyographic analysis of sumo and conventional style deadlifts the front of the thigh: the lateral and medial heads and the front of the lower leg.
Hull lifts on GHD
Place your feet under the rollers of the machine, extend your body parallel to the floor, and place your hands behind your head. Lower your body, keeping your back straight, and then rise until it is parallel to the floor or slightly higher.
To make the exercise more challenging, add free weights. If you need weighting up to 5 kg, take a weight plate and hold it next to your head; if more, place a bodybar, barbell or barbell on your shoulders.
Good morning
Good loads Muscle activation during various hamstring exercises and stretches the back of the thigh, pumps up the back extensors.
Place your feet shoulder-width apart, pointing your toes forward. Place the barbell on your shoulders, straighten and slightly arch your back. Bend your knees slightly, move your pelvis back and tilt your body forward until it is parallel to the floor. Straighten up and repeat.
Here it is important to move your pelvis back and keep your back straight. If you don't have enough stretch to do this exercise correctly, replace it with another one.
Bulgarian split squat
Stand with your back one step away from a small elevation, such as a bench. Place one sock on a raised platform and squat down until your thighs are parallel to the floor. Straighten up and repeat.
First try a split squat without weights. If you can maintain your balance, you can take dumbbells or squat with a barbell on your shoulders.
Bend forward on your knees
Perfectly loads Muscle activation during lower body resistance training, Kettlebell swing targets semitendinosus and supine leg curl targets biceps femoris: An EMG study with rehabilitation implications of the posterior thigh. If possible, do it with a partner; if not, try putting your feet under a machine or rack. Just don't forget to place a rug under your knees.
Fix your legs, stretch your body and hips in one line. Lean forward as much as possible. But only as much as it is possible to maintain a straight body position and not bend at the hip joints. Get back up and repeat.
