Category Archives: Exercises To Build Leg Muscle

Exercises To Build Leg Muscle: Dumbbell Squat

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exercises to build muscle dumbbell squat

This exercise targets the quadriceps to build upper thigh strength. It activates the quadriceps through movement with compound mechanics, which produce fluid movement by multiple joints. In addition to the target muscle, it activates many synergists and stabilizers. It is a basic utility exercise, placing absolute intensity on the head of the quadriceps. A supplementary workout might involve auxiliary utility exercises, with relative intensity on synergist muscles such as the gluteus maximus. Some of the synergists involved in this exercise include the soleus, the gluteus maximus and the adductor magnus. The stabilizing muscles include the upper and middle trapezius, the levator scapulae and the erector spinae. The antagonist stabilizing muscles include the obliques and the rectus abdominis, while the dynamic stabilizers include the hamstrings and the gastrocnemius. Begin routines with 5-8 repetitions and 2-3 sets, eventually achieving 4-6 sets of 12-15 repetitions. For ideal positioning, ensure that the knees are pointing in the same direction as the feet.

How to perform the dumbbell squat

Hold a pair of dumbbells next to your sides, your palms facing each other.  Brace your abs, and lower your body as far as you can, by pushing your hips back, and bending your knees.  Pause and slowly push yourself back to the starting position.

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Exercises To Build Leg Muscle: Split Squat

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exercises to build muscle split squat

This exercise targets the quadriceps to build upper leg strength by activating the muscle through concentric contraction. This produces a compound pulling movement by means of compound movement, which utilizes multiple joints to produce fluid mobility. Aside from the target, it activates muscles as synergists, dynamic synergists and stabilizers. Because it is an auxiliary exercise, it produces relative intensity on the quadriceps. It should receive some supplementation by related basic exercises that provide absolute intensity targeted toward the synergists of the squat. These will generally target the gluteus maximus and others. The synergist muscles involved in this squat include the soleus, the adductor magnus and the soleus. The dynamic stabilizers include the gastrocnemius and the stabilizers include the gluteus medius and minimus, as well as the erector spinae. Start with 2-3 sets of 10-12 repetitions and work toward 4-6 sets of 10-15 repetitions as an eventual goal. To emphasize the gluteus maximus instead of the quadriceps as a target, stand with feet far apart.

How to perform the split squat

Stand holding a dumbbell in each hand, then take a big step forward with your left foot, and plant it about three feet in front of your right foot, your left foot will be firm on the floor, but your right foot will have only the ball of your foot touching the floor.  Hold this position, and slowly squat down until your left thigh is parallel to the floor, press yourself back up to the starting position.

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Exercises To Build Leg Muscle: Neutral Grip Deadlift

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exercises to build muscle neutral grip deadlift

This exercise targets the erector spinae to build strength in the back through activating muscles through a compound pulling movement that produces concentric contraction. The movement is compound and uses multiple joints to achieve fluid mobility. It activates a number of muscles as synergists, dynamic stabilizers and stabilizers. As a basic exercise, it places absolute intensity on the erector spinae and should be countered with auxiliary exercises that might target synergists to this exercise, such as the gluteus maximus. The synergists involved in this exercise include the gluteus maximus, the adductor magnus, the quadriceps and the soleus. The dynamic stabilizing muscles include the gastrocnemius and the hamstrings. The stabilizing muscles include the middle and upper trapezius, the levator scapulae and the rhomboids. The antagonist stabilizers are the rectus abdominis and the obliques. Begin with sets of 58 repetitions and increase toward 10-12 repetitions over time. Start with 2-3 sets and eventually work toward completing 4-5 sets per routine.

How to perform the neutral grip deadlift

Hands straight, feet, hip-width apart, with a heavy dumbbell placed along the outside of each foot, push your hips back and bend your knees to grab the dumbbells, palms facing each other, keeping your back straight, and head up, slowly stand up until your legs are straight.  Pause and return to the starting position.

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Exercises To Build Leg Muscle: Dumbbell Front Squat

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exercises to build muscle dumbbell front squat

This exercise targets the quadriceps to build strength in the upper front thighs. It activates the muscle through concentric contraction away from the body via a fluid pulling movement. The movement is compound and uses multiple joints to achieve fluidity, which results in activating numerous synergists, dynamic stabilizers, stabilizers and antagonist stabilizers. The synergist muscles include the gluteus maximus, the adductor magnus and the soleus. The dynamic stabilizers include the hamstrings and the gastrocnemius. The stabilizers include the erector spinae, the anterior and lateral deltoids, the supraspinatus, the clavicular pectoralis major, the upper, middle and lower trapezius, the levator scapulae and the anterior serratus. The antagonists include the rectus abdominis and the obliques.  Basic exercises that complement this exercise will include basic exercises that target the gluteus maximus and other synergist muscles. Begin with 3-5 sets of 8-10 repetitions and work toward a goal of 5-7 sets consisting of 12-15 repetitions.

How to perform the dumbell front squat

Stand holding a pair of dumbbells with palms facing each other, rest the dumbbells on the meatiest part of your shoulders, stand tall, and brace your abs, and lower your body as far as you can, by pushing your hips back, and bending your knees, don’t allow your elbows to drop as you squat.  Pause and return to the starting position.

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Exercises To Build Leg Muscle: Straight Leg Deadlift

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exercises to build muscle straight leg deadlift

This exercise targets the hamstrings to build strength in the legs through activating the muscle with concentric contraction via a compound pulling movement. The movement uses multiple joints to achieve a fluid movement and activates many synergists, stabilizers and antagonists in the process. It is a basic exercise that places absolute intensity on the hamstrings. It should receive supplementation in the form of auxiliary exercises that target the synergists. This may include other types of deadlifts, lunges and squats. The synergists involved in the exercise include the erector spinae, the gluteus maximus and the adductor magnus. The stabilizers include the middle, upper and lower trapezius, the rhomboids, the latissimus dorsi and the levator scapulae. The antagonist stabilizers include the rectus abdominist and the obliques.  Begin with 2-3 small sets of 5-8 repetitions and gradually build toward a goal of 4-5 sets of 10-12 repetitions. Since this is a dangerous exercise for those without full range of motion, proceed cautiously and begin with small weights.

How to perform the straight leg deadlift

Hold a pair of dumbbells at arms length in front of your thighs, without rounding your lower back, bend at your hips and lower your torso towards the floor.  Pause and return to the starting position.

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