The BEST Leg Exercises To Build Muscle and Strength
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- čas přidán 29. 06. 2024
- These are some of the BEST leg exercises to build muscle and strength!
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These are the best leg exercises to build muscle and strength, especially for those in their 40s, 50s, 60s, and beyond. I'll demonstrate a variety of exercises using different equipment like barbells, dumbbells, and even body weight. Plus, I'll share the optimal sets and reps for each exercise. Strong legs are not just aesthetically pleasing but are crucial for maintaining balance, boosting metabolism, and alleviating knee and hip pain as we age.
I'll start by breaking down the exercises to build leg muscle into two categories: two-leg motions, like squats and deadlifts, and single-leg motions. I'll also integrate some fantastic core exercises that complement the leg training. These movements will enhance your core strength in coordination with leg work. My goal is for you to select a few of these exercises, incorporate them into your routine, and ideally train your legs twice a week, allowing sufficient recovery time. So, join me in this comprehensive guide to leg training, and let's work together towards building stronger legs.
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Quick Timestamps:
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(0:00) Intro
(1:13) Barbell back squat
(2:46) Trap/hex bar deadlift
(3:33) Leg press machine
(4:28) Barbell/dumbbell deadlift
(6:30) Bulgarian split squat
(8:11) Single leg step up
(9:50) Hamstring rollout
(11:29) Seated hip flexor raise
(12:23) Back extension
(13:24) Summary
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Articles, Vids, & Links Referenced in This Video
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**Disclaimer: This video is for informational and educational purposes only. This is the internet. This is not your doctor’s office. This video is NOT medical advice. If you have any concerns about your health, you should see your Doctor immediately. Consult your doctor before making any health changes. Although we show results from our program members, please keep in mind that results vary by individual. We cannot and do not guarantee you will get the same results by choosing to follow any of our programs, supplements, or strategies. - Jak na to + styl
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Excellent video. I'm a windsurfer and an ultra runner. But at 41 I tend to break more often than 10 years ago. The seated hip flexor raise is something I'm definitely going to add to my list. Thank you - subscribed
Thanks for taking the time to help those of us who are not so clued up with routines. Love the fact you seem to be doing this just to help people... awesome, subed.
If you want to go deeper (3:20) , it'll be much easier to flip the trap/hex bar, and use the lower handles, and only then if you really need to go deeper you can put plates under your feet (although I doubt that'll be ever needed or advised)
Great advice! 🙏🏼😊
Good stuff! Thanks 😁
Glad you enjoyed it @Apollos2.2! 👍
Great video, thanks Dr. A
Thank you @robertoviolanti3900 - I appreciate you dropping us a note. 👊
Awesome routine! Thank you Dr.
It's my absolute pleasure @lennonmoore2847 - Thank you for your note. 👊
Great video. Will incorporate into my full body workouts. New subscriber
That's amazing @terencefaison8853 - Welcome aboard. Very happy to have you as a subscriber. Thank you. 👊
brilliant
Thank you @jimanHK
Good video
Thank you @richardpadilla4444
Get out the notepad and pencil folks, so much great info!
Love the knee friendly tips
I like the idea of standing on plates/etc for deeper range of motion(need to try this out)
Higher rep range doesn’t get enough attention it deserves as well as form & time under tension👍
Definitely will be incorporating some of these into next round of OSM💪🏼
I just did the abs portion you performed, the hamstring ball rollout was challenging especially on single heel raises keeping the ball steady was tough!
Keep up the great video content Dr A
BTW you look great and have been inspiring considering everything you overcame with leg injury🏋🏻🙏
Thank you, as always, @jimdickrell1293 for your support. I'm glad you're enjoying the video content, and are finding ways to incorporate it into your routines.
Thanks for the kudos too. I do appreciate it. There will be a new video coming out today that I'm sure you'll find powerful. Take care my friend, and I hope you had a great Christmas. 👍
step up looks good!
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Doc ok I workout in my apt so I do have kettlebell and fatbells and dumbbells and bands so I'm having to other exercises. Help
Thanks for your comment @jerrysharpnack4010. I'm unsure what you're asking for here. If you need to do alternative exercises because you work out in your apartment, we have other workouts on this CZcams channel that may suit you better. Otherwise, we also have exercise tutorial videos on here too, so you could check which exercises might be suitable for your workout area.
Is it recommended to go for sprint/ running after a leg workout
It would depend on what you're training for @charlesjennings3420. If you mean as a way to push your muscles more, then it's not necessary. I would recommend sprinting/running on a day you're not lifting.
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Thanks @dinosemr8141
That 1 leg looks exhausting but i will stick too the weights for the 2 leg exercise
Yes @richardpadilla4444, the 1 leg exercises are another level, but very good once you've mastered them.
52 in the house
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Great workout, and annoyingly great hair. 😊
Haha, thanks @J.CharlieMurphy - The hair is starting to get there! I'm glad you like the workout too. 😄
brilliant
Thank you @jimanHK