When it comes to strength training, everybody knows the importance of “leg day.” But, getting bigger & stronger legs isn’t always that simple. Here’s some tip s for building bigger, stronger legs.
Tip #1: Do Squats Daily – Squats serves as the foundation for all lower-body exercises – and you can’t beat squats for building up your legs. This doesn’t mean that you have to do massive weights every time you do a set of squats. Your goal should be to do as many reps as possible when you do a set of squats. And, spend as much time as you can in a deep squat position. 3 times per week, do your squats under a normal, heavy load like you normally do. The other three days – bodyweight squats, and stretching where you spend time in a squat position, are perfect. You can also mix up your workouts with barbell front squats, barbell back squats, box squats, and goblet squats.
Tip #2: Add Goblet Squats To Your Routine – And, get good at them! If you have knee issues, this is a great workout that keeps the load on your knees to a minimum. And, you can do them with dumbbells or kettlebells. Just hold the weight in front of you while doing your reps. This can provide something of a counterbalance that auto-corrects your squat form. You’ll find you can naturally sit lower and more upright. This takes pressure off of your lower back and promotes greater growth in your glutes and quads.
Tip #3: To Build Balance – Work Unilaterally – Almost everyone is either left or right dominant. Due to this, one side of the body is almost always doing a bit more work than the other. When you add unilateral exercises such as lunges or single leg squats and single leg dead-lifts, you help to ensure that both legs develop evenly, minimizing any muscular imbalances.
Tip #4: Focus On Functional Exercises – Functional exercises for your legs are those that duplicate the type of movements you would do in the normal course of your day. The two most important lifts you can do for your legs are squats and dead-lifts. These two exercises should be the cornerstone of any leg routine. Focus on correct technique on these exercises and your legs will start to change before your eyes. Any other exercises like leg lifts and leg curls can be added on for a supplemental workout, but avoid doing heavy weights with those supplemental exercises.
Tip #5: Make Sure You Warm Up Properly – Last, but definitely not least, is to make sure you warm up your leg muscles prior to your workout, with 5-10 minutes of active stretching. You’ll not only help avoid injury (as working out with tight muscles invites injury), but you’ll be able to work harder and lift more.
And, whether you’re looking for a Power Rack or Cage, bars & weights, or lower body workout equipment, stop into any of Fitness 4 Home Supertore’s three Phoenix area locations for the best in strength training equipment!
