How do I develop long legs

The 13 best leg exercises for your next workout

Strong legs will help you lose weight and build muscle. We have put together the 13 best leg exercises for you to get your calves, thighs and buttocks in top shape.

Leg exercises for burning fat and building muscle

Leg exercises are an important part of your training success. Of course, it depends entirely on your goal, whether you want particularly muscular legs or rather slim legs. But through regularLeg training do you get one firmer stand, improve your balance and just have more Power for everyday movementslike walking, running, jumping, climbing stairs and getting up.

If you add the lower legs, thighs and buttocks together, the legs form the largest muscle group your body. You train them together on many leg exercises. For you that means: when Burning leg workouts you a lot Calories and that's what makes it so effectively at the Fat loss.

At the same time, intensive leg training with heavy weights also produces a lot of growth hormones in your body, which is what Supports muscle growth.

So both is workingneeds your body the right ones nutrient. carbohydrates and healthy Fats as Energy source for your workout and Proteins as building blocks for your Muscles. A protein shake helps you to provide your muscles with energy and protein quickly after training.

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Train the individual areas of the legs

Your legs are made up of many different muscles. They are roughly divided into lower legs, thighs and buttocks.

The buttocks are made up of 3 individual strands of muscle

  • The gluteal muscle (gluteus maximus)
  • The middle gluteal muscle - (Gluteus Medius)
  • The gluteus muscle - (Gluteus Minimus)

Your thigh can be divided into 4 areas:

  • Inner thigh muscles (adductors)
  • External thigh muscles (abductors)
  • Hamstrings, hamstrings (biceps femoris)
  • Front quadriceps femoris (quadriceps femoris)

The lower leg is divided into 2 areas:

  • On the one hand, the calves, to straighten your foot.
  • And the small, front part of the muscles on the side of your shin, used to flex your foot.

With so many different muscles in your legs, it makes sense to identify them individually Areas the legs every now and then targeted to work out.

Lose weight on the legs

You can build muscles in different areas with the right leg exercises. That brings automatically already a nicer shape in your thighs. Unfortunately, reducing fat in specific areas of your body does not work. Here you just have to stick with it until the successes show up at the desired point.

Our tip: The workout kick before training. With essential amino acids for your muscles and without artificial flavors.

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The 10 best leg exercises to do at home

Lay raises sideways

Difficulty level:Light
Trained:Abductors and buttocks
Note:Before doing this exercise, stretch your hips to get a greater range of motion.

 

Leg raises standing sideways

Difficulty level:Light
Trained:Abductors and buttocks
Note:Before doing this exercise, stretch your hips to get a greater range of motion.

 

Bridging

Difficulty level:Light
Trained:The entire gluteus muscle
Note:Push your hips as high as you can.

 

Air squat

Difficulty level:medium
Trained:Thigh and gluteus muscles
Note:The feet point slightly outwards and are set up about shoulder width apart. The knees do not come out over the tips of the toes. To do this, consciously push your buttocks backwards when you go down. In addition, the knees must not fall inward.

 

Sumo squat

Difficulty level:medium
Trained:Thigh and gluteus muscles, with greater stress on the outer muscles
Note:Stand a little further than shoulder width. Otherwise, pay attention to everything you pay attention to when doing normal squat.

 

Lunges without weight

Difficulty level:medium
Trained:Total leg muscles + balance
Note:The knee of the leg in front does not go beyond the tips of the toes.

 

Side lunges

Difficulty level:medium
Trained:All leg muscles with a focus on the gluteal muscles
Note:Again, push your buttocks back so that your knees don't wander over your toes.

 

Jump on the box

Difficulty level:Heavy
Trained:Lower leg, upper leg and gluteal muscles
Note:After the jump, keep your body tension and land on the box as quietly as possible. The spring also drops slightly when jumping back onto the ground.

 

Around the world Lunges

Difficulty level:Heavy
Trained:All leg muscles
Note:For each of the lungs, make sure that the front knee does not go beyond the tips of your toes.

 

Pistol squat

Difficulty level:Heavy
Trained:Thigh and gluteus muscles + balance and coordination
Note:This leg exercise is very difficult and puts a lot of strain on the knees. Practice slowly towards this exercise to avoid overstraining.

In our Squat Challenge we show you how to master the Pistol Squat.

Do the squat challenge

The 3 best leg exercises for the gym

Step-up on box

Difficulty level:medium
Trained:All leg muscles
Note:Choose the height of the box so that you feel safe and make sure that the box is secure.

 

Front squat

Difficulty level:medium
Trained:Thigh and gluteus muscles
Note:Place the dumbbell on your front shoulder. Because your center of gravity is now further forward, the upper body can be held more upright during the squat.

 

Back squat

Difficulty level:medium
Trained:Thigh and gluteus muscles
Note:The weight lies on the back shoulder and is held in place by your hands. Since your center of gravity is now shifted backwards, you have to tilt your upper body a little further forward when you go into the squat.

An extensive leg workout requires a lot of power. We developed our Energy Aminos as a pre-workout drink so that you can give it your all for the next workout. With caffeine from guarana and the essential amino acids for your muscles, it is the new booster for your leg training.

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Your free training plan for the legs

Get your free leg workout

Conclusion

  • Taken together, legs are the largest muscle group in your body.
  • Most leg exercises work the leg muscles as a whole.
  • Leg exercises help burn fat and build muscle.
  • Targeted fat loss, however, is not possible.
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