Workouts To Build Strong & Jacked Legs

Leg Extensions

Leg extensions are quadriceps-focused exercises. Most machines for this exercise include a seat that allows a user to put their ankles behind pads so their knees are bent more than ninety degrees. Inhale in this position, then engage your quads, exhale, and slowly raise your legs until they are parallel to the floor. Then inhale and bend your knees before repeating the movement. Increase the weight with each set to increase the exercise's challenge.

Avoid locking your knees at the top of the exercise to avoid joint damage. Keep your torso relatively straight while performing this exercise as well.

Ready for the next exercise? It's time to read more!

Standing Calf Raises

Standing calf raises can be done a variety of ways, such as without weight, inclined without weight, with a machine, with dumbbells, and inclined with dumbbells. In the first method, individuals must stand flat-footed with their hands by their sides before exhaling while they push through the balls of their feet to engage their calves, where they will end up standing on their tip-toes, before inhaling again and slowly directing their heels back to the floor. Individuals can also perform this exercise by putting the balls of their feet on plates to increase their range of motion.

The same exercise can be done both ways with a dumbbell in each hand for extra resistance. Calf raise machines also exist, which allow individuals to stand underneath pads on each shoulder with bent knees. The balls of their feet are placed on the edge of a plate, and legs are then straightened to lift the weight. The same movement of engaging calves to come to tip-toes and back down is repeated.

Continue reading to learn about how to perform seated leg curls.