๐—ง๐—ฟ๐—ฎ๐—ถ๐—ป ๐—Ÿ๐—ฒ๐˜€๐˜€, ๐—š๐—ฎ๐—ถ๐—ป ๐— ๐—ผ๐—ฟ๐—ฒ: ๐——๐—ฒ๐˜€๐—ถ๐—ด๐—ป๐—ถ๐—ป๐—ด ๐—ฎ ๐—ง๐—ถ๐—บ๐—ฒ ๐—–๐—ผ๐—ป๐˜€๐˜๐—ฟ๐—ฎ๐—ถ๐—ป๐˜ ๐—ง๐—ฟ๐—ฎ๐—ถ๐—ป๐—ถ๐—ป๐—ด ๐—ฃ๐—น๐—ฎ๐—ป ๐Ÿฆต๐Ÿฆต

Balivada Sravan Kumar
Balivada Sravan Kumar

ย |ย 1 minute to read
Exercise Science

I received a few requests throughout these series for an article about legs and finally, itโ€™s here. We often see weak legs among the bros (referred to as โ€œChicken legsโ€) as legs are the most neglected body part by many. To create a proper proportion, all the muscle groups need to be equally prioritized.

When we say โ€œLegsโ€, These are the primary leg muscles: ๐Ÿ) ๐๐ฎ๐š๐๐ซ๐ข๐œ๐ž๐ฉ๐ฌ ๐Ÿ) ๐‡๐š๐ฆ๐ฌ๐ญ๐ซ๐ข๐ง๐  ๐Ÿ‘) ๐†๐ฅ๐ฎ๐ญ๐ž๐ฌ ๐Ÿ’) ๐‚๐š๐ฅ๐ฏ๐ž๐ฌ Vastus intermedius, Rectus femoris, Vastus medialis and Vastus lateralis together makes ๐ช๐ฎ๐š๐๐ซ๐ข๐œ๐ž๐ฉ๐ฌ. Biceps femoris, Semitendinosus and Semimembranosus together make ๐ก๐š๐ฆ๐ฌ๐ญ๐ซ๐ข๐ง๐ . Gluteus Maximus, Gluteus Medius and Gluteus Minimus together called as ๐ ๐ฅ๐ฎ๐ญ๐ž๐ฌ. Gastrocnemius and soleus make the ๐œ๐š๐ฅ๐ฏ๐ž๐ฌ. Unlike my previous articles in this series, we need more than 2 variations to train all the leg muscles. Picture 1 shows the exercises that help us to build the quadriceps. If you are choosing the exercise from the top precedence then you may not need to train the glute muscle separately as they already get trained in a compound exercise like Squats. Picture 2 shows the exercises that help in training the hamstring. If you are just focused on gaining the hamstring muscle and not into powerlifting movements then you can just choose the leg curls. Prefer deadlift variations like stiff leg deadlift or Romanian deadlift if you want some carryover into powerlifting performance. If you are not performing the compounds like squats, to train glutes in isolation you can refer to picture 3 and add any one of the variations to your workout routine. When it comes to calves, you need to bend your knees to train the soleus and extend your knees to train the gastrocnemius. Hence a combination of seated calf raises and standing calf raises will help in the overall development of calves. Choose at least 1 exercise from each picture and hit a total of at least 15sets per week. ๐™’๐™ค๐™ฃ๐™™๐™š๐™ง๐™ž๐™ฃ๐™œ ๐™ฌ๐™๐™ฎ ๐™ฉ๐™๐™š๐™ง๐™š ๐™ž๐™จ ๐™ฃ๐™ค ๐™ข๐™š๐™ฃ๐™ฉ๐™ž๐™ค๐™ฃ ๐™ค๐™› ๐™ก๐™ช๐™ฃ๐™œ๐™š๐™จ ๐™ฉ๐™๐™ง๐™ค๐™ช๐™œ๐™๐™ค๐™ช๐™ฉ ๐™ฉ๐™๐™š ๐™–๐™ง๐™ฉ๐™ž๐™˜๐™ก๐™š? Because I personally hate to do lunges. Comment below and let me know if you hate them as well.

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