7 EASY Exercises to Get a Massive and Hardcore Legs!!

Hardcore Legs Workout+ Exercises

Leg Muscles are Important too…

In desire of having a mind blowing upper physique, we work hard on our biceps, triceps, shoulders and abs.

No one really looks forward to the importance of Leg Exercises, as we think ‘Who observes the legs..!! The abs, biceps, triceps and the back shoulder cuts are something from which someone can show off’.

But believe me friend, one looks funny with huge upper body and chicken legs as its base. For a perfect aesthetic look, one should have a matching base as their legs with their upper portion.

It is a bitter truth that your leg muscles need heavier workout in order to grow, which often defeats the person’s strength and is the main reason why most people have the fear of leg days at the gym.

But being a gymmer one knows it very clearly that NO PAIN NO GAIN”.

 Hardcore legs not only increases your overall looks and strengths as well as it will be beneficial for you in many ways such as-

Benefits of Hardcore Leg Exercises

  • Leg exercises helps in increasing flexibility.
  • These exercises will burn more fat than any of the other exercises.
  • The squat exercise increase the production of the testosterone that helps in growing up of other muscles too.
  • And at last you will be fearless of being a joke with chicken legs.

Now if courage runs in your vessels in each blood drops and are madly wants the muscles, then here we are with the hardcore leg workouts which will give your leg muscles a massiveness which someone has dreamt of getting it.

 

7 Leg Exercises For Getting a Massive Leg Muscles…

1- Leg Press

This exercise is so clear from its name. You have to push the weight away from you using your legs. This exercise helps you in increase the strength of region from hip to the knee joint i.e. Quadriceps, glutes and hamstrings.

How to do this exercise?

  • For doing leg press, sit on the leg press machine and place your shoulder and legs within the machine, keeping your chest up and lower back being pressed into the pad. Now with attention and carefully unlatch the sled from the safeties.
  • Now, bend your knees to bring the sled closer towards you and stop just before your glutes starts to leave off the seat.
  • And from here extend your kness pushing the weight (sled) away from you.
  • Do 4 sets of 10 to 12 reps.

Also, remember this exercise can cause lower back injury, if performed incorrectly. Don’t take the weight beyond your capacity. And never make your glutes leaves the pad on which you are sitting in any reps.

But yeah if leg presses are performed in which it should be, then it could be the most resultive.

2- Walking Dumbbell Lunges

There are variety of types of lunges. But out of all, walking lunges are the best for your legs and with dumbbells it can be more effective. This exercise also helps in strengthening up the muscles of your hams, quads and glutes.

This is one of the simplest exercise and is easy to perform and can be performed at any place.

How to do this exercise?

  • For doing walking dumbbell lunges. Take dumbbells in each hand while standing straight. Then step forward with one of your feet and bend down both the knees to bring your torso downwards to the ground. Make sure that your front knee doesn’t passes beyond your front foot, so take a step of enough distance. Stop in the position of your rear knee touching the ground.
  • Now, pull your body forward with the help of heel of your front foot and, bringing your rear leg forward and you in a standing position just like the starting.
  • Now step forward in a lunge position with your leg. Repeat this pattern that it looks like walking while doing a little bit of squats having dumbbells in each of your hand.
  • Do 3 sets of 20 steps (10 with each leg).

  Leg Workout 2- Walking Dumbbell Lunges

3- Split Squats

It is a type of squats which is basically designed for getting hardcore legs. You can say it is the next level of squats. It provides bulkiness to the thigh muscles.

How to do this exercise?

  • Holding a dumbbell in each hand, standing near an elevated object such as bench and give rest to one of your foot, keeping top of the foot (facing down) on the object (that can easily provide you the angle of 120 to 90 degree at your knee joint of your leg which is being rested on the object).
  • Now bend your front knee lowering yourself making sure that your knees don’t get out beyond the front toes. So maintain an enough gap between your legs.
  • Now when your knee joint forms an approx. 90 degree angle, reverse the whole action to get into the starting position, through giving pressure on the heels of front leg.
  • Do 4 sets of 8 to 12 reps (half number of reps with each leg placed rear on the object).

 Leg Workout 3- Walking Dumbbell Lunges

4- Leg Extension

The leg extension is an isolated exercise mainly for the quadriceps muscles. It is performed with the help of a machine called the Leg Extension machine. It is one of the great exercise to do for the legs to make the quadriceps muscles hard and tough.

How to do this exercise?

  • Sit on a leg extension machine. Choose the machine having appropriate weight according to your capacity. Put your legs under the pad provided on the machine, so that the pad is on the top of your lower leg i.e., just above your feet. Also sit in a position that at your knee joint, your legs makes a 90 degree angle. So that your knee don’t go beyond your feet because it can creates unnecessary stress on the knee joint.
  • Hold the side bars with your hands for a grip. Now use your quadriceps muscles to extend your legs maximum as you can while exhaling.
  • Now after reaching the maximum level, gently release the bar (while inhaling) to its starting position.
  • Do 3 sets of 12 to 15 reps.

 Leg Workout 4: Leg Extension

 

5- Lying Leg Curls

The lying leg curl exercise also called hamstring curl is a great exercise for the giving hardness to the hamstring muscles. It is little bit same as the leg extension exercise and is so resultive.

How to do this exercise?

  • For performing this exercise you need a leg curl machine. Adjust the lever of the machine according to your height.
  • Lie on to the machine keeping your face down and the pad of the lever on the back of your legs just few inches below the calves. Make it sure that your legs are stretched completely.
  • Create your starting position with grabbing the handles of the machine which will provide you a grip and Keeping your toes straight.
  • Now while exhaling, curl your legs for lifting the pads maximum as you can. Make sure that your upper legs doesn’t leaves the machine. Hold it for one or two second once you reach at the maximum contracted position.
  • Now as you inhale, release the pad gently to its actual position.
  • Do 3 sets of 12 to 15 reps. 

Leg Extension 5: Lying Leg Curls

6- Standing Barbell Calf Raises

Calf raises exercises are the best for exercising the gastrocnemius, tibialis posterior and soleus muscles of the lower leg. It can be performed through different ways i.e., while sitting as well as standing. Standing barbell calf raises helps in stretching the gastrocnemius more.

How to do this exercise?

  • For doing this exercise, set the bar on the rack according to your height. Once the appropriate height has been gained and when the bar is loaded, Step under the bar and locate the bar on the back of your shoulder little below the neck.
  • Now grab the bar with both of your hands and lift it up from the rack by pushing it with the help of your legs.
  • As for starting position, step away from the rack taking the barbell on your shoulder, and stand with positioning your legs with a distance between them equals to your shoulder width and with your toes pointing out a little bit. Maintain your head and back straight.
  • Now raise your heels by extending the ankles as high as you can that will create a pressure to your calves and will help in hardening of it. Don’t move your knees, make sure it is in the stationary position, don’t bend it for anytime while performing this exercise.
  • Gently go back to the normal standing position which was your starting position for this exercise.
  • Do at least 4 sets of 10 reps each.

 Leg Workout 6: Lying Leg Curls

7- Dumbbell Step Up

We all had walk up to the stairs in our day to day life. This exercise is just the modified version of walking up to the stairs, in which the height has just been increased and with a weight one has to walk up to.

You can perform with the dumbbells or barbells according to your strength. It creates pressure on the quadriceps muscles as what we feels while we walk on the stairs upward.

You just need an elevated platform for performing this exercise which has a height of about 70 to 80 cm. (which can give your legs a lift approx. to the level of your hips).

How to do this exercise?

  • Hold a dumbbell in each of your hand and stand straight for a starting position
  • Place one of your leg on the elevated object. Raise your whole body upward to the object (just like climbing the stairs) with the help of the thigh of the respected leg. Bring your rear leg to the object and place it atop the object, and stand on the object just like you were standing on the ground.
  • Bring down your leg (other of which you has used to climb on the platform) gently to the ground.
  • Change the uses of legs for going up and coming down for equal times.
  • Do 3 sets of 20 reps (10 with each leg).

Leg Workout 7- Lying Leg Curls

 

So these all were the exercises which you must go through for getting a hardcore massive leg muscles.

Do warm-ups before and stretching of your leg muscles after performing these all exercises, it will increase the effects and will provide you a better result.

We knows, Leg workouts are the most intense and hard routine to follow. That’s why many skips it.

But here this is the chance that can make you different from the others, if you don’t lose the will and continue to bear the pain of intense workout. So let your sweats flow for this achievement, the more you will sweat the harder you will get.

Never Give up..!!

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