Many people think that abs or a defined pecs are more impressive than a powerful set of legs, but the training of the lower body is a very important part in every training plan, which should lead and develop good sessions this area body. In addition, the development of the muscles of your legs helps improve the appearance of the whole body, burn fat and improve cardiovascular health.

A good work plan of the lower train is not built around a curl of legs. In fact, it is best to avoid most machines altogether. In addition, it is very common that only special attention is given to the development of the quadriceps and to a lesser extent the twins.

Use the following training program legs to work, not just the typical muscles, but also those who are often ignored. You will see how the construction of your lower train will improve in all aspects.

Effective exercises to strengthen the legs

Why is this leg routine effective?

1. Integral muscle development of the legs

This training gives value to a complete work of the musculature of the bottom. It is necessary that you learn to value this, since most people, if you ask them what they consider developed legs, many will answer referring to some strong quadriceps. This is fine, but keep in mind that not only does this set of muscles make up the legs, but a good job of adductors, glutes and hamstrings will not only help improve your performance, but will be essential in injury prevention.

One-month leg workout

2. It is based on free weights

Using free weight will improve the intramuscular and intermuscular coordination, giving rise to a greater control in the movement, being this a suitable way to correct the technical failures in the accomplishment of the exercises. In addition, it should be noted that in any exercise performed with free weight, actively participates all body muscles to stabilize and guide the weights. This work is extremely important in training, since you will avoid the possibility of suffering an injury, due to repeated overloads in the joint.

The best exercises to strengthen the legs

3. Includes exercises of proprioception

This routine gives great value to the proprioception, a basic capacity in all sports. Incorporating it into your workouts will help you move without losing control of your body while respecting the right range of motion. As you work it, your body becomes more alert to falls, causing your muscles to react to any unexpected movement, thus avoiding a possible injury.

4 weeks Legs Training Program

Routine for weeks 1 and 3

1. Dead weight

Excellent exercise for the work of the quadriceps, hamstrings and glutes. To run it:

• Stand in front of a bar on the floor, legs slightly apart and knees slightly bent.
• He then tilts the trunk forward keeping the back straight and with the palms of the hand facing down, lifts the bar.
• Hold for about 3 seconds and return to the starting position.
• The best workout to strengthen your legs

2. Box Jumps

Good exercise, to improve the power performance, in which you include all the muscles of the lower body. To execute them:

• Squatting, legs apart at shoulder height, he swings his arms and jumps toward the box.
• It lands with knees slightly flexed accompanying the movement.
• Slow down and repeat the exercise again.

The best exercises to train the legs

3. Step ups

With one leg resting on the step, raise the other, so that you end up standing on it.

Slowly lower and repeat the movement.

Exercises to train the legs

4. Hip throw-ups on exercise ball

This exercise is very good for the development of the buttocks. To do this:

• Start lying on your back with your heels resting on top of a fit ball and your knees straight.
• Press your heels on the ball and lift your hips off the floor.
• Slowly lower and repeat.
• Hip lift on exercise ball

Routine for weeks 2 and 4

1. Squatting

This exercise is a variant to the traditional squat, in which you will not fatigue your back because of the vertebral compression that can produce the weight of the bar. In addition you will also reduce pressure on the lower back.

Initial position: standing, facing forward and back straight (join shoulder blades). The feet should be in line with the shoulders and the bar should be placed on the inside of the elbows.

Then, looking straight ahead and without bending your back, you should lower your buttocks by flexing your knee and hip, and making sure that your knee does not pass from the tip of your foot or exceed 90 degrees of flexion.

Descend until your thighs are parallel to the ground and from there, slowly rise as you exhale the inhaled air as you begin to lower your body.

2. Dead weight to one leg

• Stand up front holding dumbbells, legs slightly apart and knees slightly bent.
• He then lowers trunk and lifts leg.
• Hold the position for about 3 seconds and return to the starting position, making sure that the standing foot does not touch the ground.

4-Week Routine for Lower Train Development

3. Strings

• Begin the exercise with your feet about 20 cm apart, and your toes facing forward.
• Be sure to keep your back straight.
• Once in position, holding the bar on the inside of the elbows, step forward with one leg and lower the body.
• Hold all the weight on the heels, without letting the feet move in the downward movement.
• Raise the body again to complete the repetition.

4. Femoral curl on exercise ball

This exercise is exclusively for strengthening the hamstrings. To run it:

• Lie down, with your heels resting on the fit ball.
• Now, raise your whole body, staying only supported on the area of ​​the high back, and perform a knee flexion.
• Then slowly lower, return to the starting position and repeat the exercise.