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If you want to build an awesome pair of legs, this dumbbell leg workout will put you well in the right direction! Legs are often neglected in the gym because of the effort you’ve got to put into training them. But it’s so important that you do train legs – no matter whether your goals are to build muscle, lose fat and tone up or strengthen your muscles. Dumbbell exercises for legs target the upper, lower and inner thigh muscles as well as the calf muscles (calves).   1. Goblet Squat The goblet squat can be a great alternative to squatting with a bar on your back, especially for beginners to learn the squat technique properly. Having the weight distributed in front of you causes a different challenge, and will also give your abs a blasting. - Hold the dumbbell with your palms facing up (hence the ‘goblet’ part of the name), with your feet around shoulder-width apart and your chest forwards, shoulders back. - Keeping a straight back, bend your knees and move your butt back and down...

Want to get big legs? Well maybe not, but you're after the best leg exercises to build and tone your thighs, calves and glutes. If you're reading this, you are probably on a mission to get in shape, bulk up, get ripped, get shredded or turn some of that superfluous tub into powerful muscle that's both functional and, dare we say it, attractive (to some people, at least).  You can see why it is important to include leg workouts in your workout routine. 4 of the most effective men leg workouts include:      Leg Extensions  If you want to work on your quadriceps and strengthen your thighs then you should be performing leg extensions. To perform leg extensions workout  you are going to have to sit on a leg extension machine and place your foot below the foot pad. Grab a hold of the handle and slowly raise the weights with your legs until your knees are straight. Hold this position briefly and then slowly lower your legs back to the position you start...

Want leg size? Willing to do anything? Look no further. You’re going to hate me. You’re going to wish you had never read this article. And when you sit on the porcelain throne tomorrow, you will curse my name with an agony-drenched voice. Walking up stairs will be painful. Walking down stairs will be painful. Walking to the fridge will be painful. Blinking will be painful. If this sounds like fun to you, then you’re ready to try this workouts. Just to give you an idea here was today’s leg workout… Leg Day Lift 1:  Leg Press (15,15,12,12)     Set 1: 15 Reps     Set 2: 15 Reps     Set 3: 12 Reps     Set 4: 12 Reps I also increase the weight for each set. That means it got heavier and heavier and harder and harder. Leg Day Lift 2:  Squat (3 x 12) On this leg day I did…     Set 1: 12 reps     Set 2: 12 reps     Set 3: 12 Reps Here’s the thing… … I always am changing up my rep...

Every trainee I know covets a set of nicely developed calves. If you’re like me, and many other bodybuilders, you’re in constant pursuit of turning your calves into full-blown cows! There are very few muscle groups that I (and many others) have found to be as stubborn to grow as calves. Indeed, the lack of progress in calf development has discouraged many trainees to the point where they reluctantly give up in their pursuit of bigger calves. Even if you consider yourself to be the owner the world’s worst calf genetics, you can make more progress if you will just avoid making these common calf-training mistakes, as listed below! By avoiding these common mistakes, you can break past any temporary training plateaus you might have, to get you on the road to those developed calves you’ve always wanted. Here’s the list of 7 common calf training mistakes: 1 Training calves at the end of your workout: Calves are often neglected or saved for the last part of a leg workout, this is when you’re t...

“Did you skip leg day, bro?” Well, you at least thought about it. We all have. But focus on the upper-mirror muscles alone and your spaghetti legs will not only attract some less than welcoming looks during your next workout, but it’ll also leave your single-digit body fat plans stuck in neutral. However, deploy the right below-the-belt moves and you’ll pump blood to your largest muscles, burning up the calories and toning your body from shoulders to calves. That’s right, the route to a six-pack is from below. So which moves make leg day count the most? Below is PT Ollie Frost’s best lower-body moves that will guarantee maximum muscle growth in the least amount of time. RIP skinny jeans. Overhead squat Think you’re a true man? You will be after a few reps of this. An overhead squat will push the limits of your flexibility, stability, balance and strength while also highlighting any weaknesses in your erector spinae, adductors and rhomboids (your hips, essentially) that you may n...

If you go to the gym 3-5 times per week and pay close attention to what you eat then chances are you are very conscious of how you look and take a lot of pride in your physique. I mean let’s be real, you aren’t going to the gym to socialize. Having said that, being around tons of in-shape people all the time can definitely get you feeling insecure.   One are in particularly that most guys struggle with is calves. If you are like us, calves have always lagged other body parts. After a few years of training our calves still looked small relative to our quads, hamstrings and upper-body muscles. What made matters worse is that there were guys who barely spent any time in the gym at all yet still had massive calves. While calf frustration is well-documented the good news is you can definitely train around it. If you aren’t getting the type of calves growth you want you are probably making one of several common errors. #1. Not lifting heavy enough This is by far the most common mist...

Have you ever seen the guys at the gym who have jacked upper bodies and bulging quads, but twigs below the knees? It’s clear they skimp on the calves exercises in their workouts. It can be easy to make these smaller muscles an afterthought, but strong calves don’t only help to balance out your appearance, they’re also key to gaining power and explosiveness both inside and outside the gym. “Your calf muscles help propel you forward and up in explosive movements,” says Cody Braun, Openfit fitness specialist. This makes them very useful for sprinting and plyometrics, and any activity that requires leg propulsion or foot stabilization upon landing, like cycling, running, volleyball, or basketball. Tight calf muscles can limit your ankle mobility and potentially increase the likelihood of injuries like shin splints, plantar fasciitis, or Achilles tendonitis. That’s why it’s crucial to regularly train your calves, Braun says. To help you get started, we compiled a list of the best exercises ...

If you have been around the Iron Game for a while, there is one name that comes instantly to mind when people discuss leg training. That name is Tom Platz. �The Golden Eagle� is widely regarded as having the most massively muscular legs in the history of bodybuilding. His thighs measured a whopping 35 inches and were shredded to the bone. Tom�s muscle building program that created those unforgettable wheels revolved around one exercise and one exercise only; the barbell squat. If you want to add some serious mass to your legs you had better familiarize yourself with this exercise in a hurry.  The #1 Exercise to Build Massive Legs Tom’s muscle building program that created those unforgettable wheels revolved around one exercise and one exercise only; the barbell squat. If you want to add some serious mass to your legs you had better familiarize yourself with this exercise in a hurry. Since the quads typically have a very wide variance of muscle fiber types you can use a great...

Training legs is one of those things that just plain sucks. It takes a few years under the bar to learn to love training legs, but once you do it becomes your favorite day in the gym. Until then, it’s a necessary evil that you just happen to put up with because you don’t want to be turned into an Internet meme about skipping leg day. I get it. We’ve all been there. The love of picking hundreds of pounds off the floor or placing it directly on top of your spinal column is a learned behavior. It makes sense to hate training legs, if you think about. But still, we do it. We just happen to spin our wheels most of the time. Which is something we’re sick and tired of. We say it’s time we start building big wheels, and we’ve got the plan to make it happen. We’re starting with the big compound movements and slowly working our way down. The routine is a mix of methods using time under tension, all out strength, hypertrophy rep ranges, and burn out sets. Done right, and you should have trouble ...

Usually, a suitable dose of back squats can build some muscle all over a new trainer. After few months of suitable squat training, it is a great feeling of satisfaction to see first layers of muscle growing on your legs. Squat training can deliver a good dose of muscle. If that is the only exercise you are doing, then this sort of quick and one time progress will stop at some point. You need new training routines to keep the momentum. Muscle building is related to your hormonal reactions. Weightlifting ( Powerlifting and Olympic weightlifting ) can certainly do the job. So you want huge legs. Get ready to lift some serious freaking weights. i warn you. Hard work is ahead. Are you ready for the journey? Are you sure? You start slow, very slow with back squats and master this lift. That is a great starter program. Add “front squats” to hit your quadriceps harder. Master this one too. Give it time. Then add (deadlift” varieties. To get thicker legs you need to get stronger. To get stron...

Your quads might not be in need of work as much as your glutes and hamstrings — but that doesn't mean that you should totally ignore the front side of your upper legs to completely focus on your posterior. Even though quads are sometimes an accessory or afterthought for leg days, the muscles are still a major key to a strong, shapely lower body. Hammering the group with a specialized workout can do wonders for your gains — especially if you've been avoiding the types of moves that typically address the lower body. If you’ve suffered from knee pain for any length of time, you start to avoid the exercises that cause this pain: moves like squatting, lunging, running, and jumping. Over time, this doesn’t help your knees. You just get weaker and your quads get smaller. The result is actually more knee pain and diminished performance! Even if you don’t suffer from knee pain, building quads of the gods is one of the best ways to prevent knee pain. The quads work as key decelerators ...

Pretty much everyone who works out wants strong, sculpted legs. Not only are tight and toned legs aesthetically pleasing, the strength that comes with them acts as the foundation of every movement we perform, even outside of the gym. In our quest for lean and powerful legs, many of us do countless sets of machine-based exercises like hamstring curls and leg extensions. But these exercises don’t measure up to the exercises I’m going to show you today, which are referred to as functional training exercises. Functional training exercises mimic movements you perform in the real world, and also recruit several major muscles groups at once. That’s the key to achieving strong and sculpted legs, as these movements (especially when performed with heavy weight) have been shown to increase growth hormone, burn fat for up to 48 hours following your workout, build serious muscle, and increase sports performance. Below I’ll show you the top weight training exercises to strengthen legs – which will a...

Bulging, carved quads are like flashing neon signs announcing that you are a cyclist, and you’ve come to kick some ass. And those diamond-cut cannons are more than just aesthetically pleasing in your spandex. The four muscles collectively called the “quads” are the primary movers when you push through the pedal stroke, so stronger quads equals more watts. There is a reason that the squat is considered the king of all exercises. Achieving a four-plate squat takes hard work, dedication, and an incredible amount of effort. And more than that, a big squat requires a massive amount of lower body strength, a heap of persistence, and a whole lot of mental toughness to boot. Furthermore, find me someone with a big squat and I will show you a person with a monster pair of wheels. 1. Start With A Free-Weight Squat Variation Squats are the obvious place to begin your leg-day thrashing. Why? Let us count the ways. Squats are the most challenging leg movement, you can move the most weight with them...