Ultimate Performance<\/a> in Los Angeles.<\/p>\n\n\n\n\u201cThe good news is, most guys haven’t trained their legs very intensely, so there’s a wonderful opportunity to really, really add some muscle to the legs,” says Carlson. \u201cThe delta between where you currently are and your potential is huge.”<\/p>\n\n\n\n
Here, Carlson and Baruta break down their favorite leg exercises to pack on muscle in a hurry.<\/p>\n\n\n\n
Leg press<\/strong><\/p>\n\n\n\nMake the leg press your first stop, says Carlson. The exercise targets the quads and hamstrings\u2014two of the biggest muscles in your legs\u2014as well as the glutes. There are two reasons why Carlson recommends the leg press over the barbell squat, despite the two movements hitting similar muscles. First, the leg press removes your lower back from the equation, allowing you to zero in on your legs. \u201cWhen you barbell squat, your lower back is always going to be weaker than your powerful quads and glutes,\u201d he says. \u201cSo, when you reach fatigue, you’re really fatiguing because your lower back is the weak link.\u201d The leg press also sidesteps spinal compression, a necessary evil inherent to traditional squat variations. \u201cIf you put a barbell on your back, you are vertically compressing the spinal column. It’s not a matter of having good form, it’s just what it is; it’s the nature of the exercise, and that can be dangerous long term,\u201d he says. \u201cThe beauty of the leg press is that we don’t have to vertically compress the spine.\u201d<\/p>\n\n\n\n
How to do it:<\/strong><\/p>\n\n\n\n\n- Sit back in a leg press machine and place your feet flat on the platform, about shoulder-width apart.<\/li>\n\n\n\n
- Create tension in your legs by pushing against the plate, and then disengage the safety lever and grab the handles on either side of the seat.<\/li>\n\n\n\n
- Slowly, and with control, bend your knees to allow the platform to come towards you, keeping your lower back flush against the seat. (Avoid arching your back.)<\/li>\n\n\n\n
- When you\u2019re ready, extend your legs all the way out in front of you, stopping just shy of lock-out. That\u2019s one rep.<\/li>\n<\/ul>\n\n\n\n
Trainer tip:<\/strong><\/p>\n\n\n\nIf your gym doesn\u2019t have a leg press, see if there\u2019s a hack squat machine. Like the leg press, the hack squat supports your lower back, allowing you to place all of your focus on your legs. \u201cA hack squat is going to have a little bit more compression on the spine, but I think it’s a decent substitution,\u201d says Carlson.<\/p>\n\n\n\n
Walking dumbbell lunge<\/strong><\/p>\n\n\n\nIf your gym doesn\u2019t have a leg press or a hack squat, don\u2019t worry. The humble walking lunge is one of the best exercises you can do to make your legs pop in shorts, says Carlson. \u201cWhen we’re looking at the recruitment of motor units and muscle fibers, the lunge is a great way to recruit the quads, the hamstrings, and the glutes,\u201d he says. \u201cYou might not have a leg press in your gym, but everybody can do a lunge.\u201d In fact, even if you do have access to a leg press, Carlson recommends doing lunges anyway, alternating between the two exercises weekly. In addition to helping you bulk up your legs, walking lunges are also great for building functional fitness, evening out imbalances in your legs, and shoring up your lower-body strength and stability.<\/p>\n\n\n\n
How to do it:<\/strong><\/p>\n\n\n\n\n- Grab a pair of dumbbells (or kettlebells) and stand tall, holding one weight in each hand.<\/li>\n\n\n\n
- Take a long stride forward, plant your front foot, and slowly sink down until your back knee is just about touching the floor. \u201cThe key here is dropping down slowly and making sure your stride length is nice and long,\u201d says Carlson.<\/li>\n\n\n\n
- From the lowered position, press through the heel of your front foot and forefoot of your back foot to propel yourself forward. You can either move straight into your next step, or pause for a beat in the standing position before stepping forward with the other leg. That\u2019s one rep.<\/li>\n<\/ul>\n\n\n\n
Trainer tip:<\/strong><\/p>\n\n\n\nCarlson recommends making sure you have around 10\u201330 yards of distance to work with. If limited space makes that a challenge, or impossible, you can adjust your weights to compensate. \u201cThere\u2019s nothing wrong with using lighter weights and covering a longer distance, or using much heavier weights and covering a shorter distance,\u201d he says.<\/p>\n\n\n\n
Leg extension<\/strong><\/p>\n\n\n\nNow we\u2019ll move on to some isolation work to really sharpen things up, starting with the exercise most likely to help you turn heads this summer. \u201cI would say the leg extension is the most underrated exercise for the lower body,\u201d says Carlson. \u201cWe’re working the entire quad, but what we’re also hitting that we don’t hit with a leg press or a squat is the vastus medialis oblique.\u201d Also known as the VMO, that\u2019s the coveted teardrop-shaped muscle that sits on your lower inner thigh, just above the knee. In terms of enviable muscle definition, well-developed VMOs are right up there with chiseled six-pack abs, and they\u2019re the leg muscles most likely to jump out in your photos this summer. \u201cIt\u2019s going to be very<\/em> visible in shorts,\u201d says Carlson.<\/p>\n\n\n\nHow to do it:<\/strong><\/p>\n\n\n\n\n- Sit down on a leg extension machine with your lower shins positioned under the pad.<\/li>\n\n\n\n
- Be sure to adjust the machine as needed to ensure you can comfortably move through your full range of motion.<\/li>\n\n\n\n
- Once you\u2019re all set up, brace your core and flex your quads to extend your legs out in front of you.<\/li>\n\n\n\n
- When your legs reach full extension, hold the extended position for a count, and then slowly reverse the movement to return to the starting position. Pause for a beat to kill any momentum. That\u2019s one rep.<\/li>\n<\/ul>\n\n\n\n
Trainer tip:<\/strong><\/p>\n\n\n\n\u201cAs you move toward extension, you want to have your toes pointing away from you,\u201d says Carlson. \u201cThe hamstring is a biarticular muscle, meaning it crosses the knee joint, but it also crosses the hip joint. So if you have your toes pulled back, you’re putting a stretch on the hamstring, which prevents the quadriceps from fully contracting. It doesn’t change what the quadriceps is doing, but the hamstring just says, \u2018We can’t be lengthened in two positions.\u2019 So you have to point the toes forward so you can essentially, for lack of a better term, relax the hamstring so the quadriceps can do what it really needs to do.\u201d<\/p>\n\n\n\n
Leg curl<\/strong><\/p>\n\n\n\nThe leg curl is a very similar setup to the leg extension, except now you\u2019re curling your legs beneath you instead of extending them out ahead. (Some machines will even allow you to do both.) As a result of this flip, you\u2019re now activating the muscles on the back of the leg. In a way, the leg curl is like a biceps curl for your hamstrings\u2014and you wouldn\u2019t skip curls right before summer, would you? The hamstrings, of course, are one of the largest and most consequential muscle groups in your lower body, and, beyond offering huge potential for muscle growth and strength gains, they can also play an enormous role in athletic performance, balance, and injury prevention. \u201cThe leg curl is just a can\u2019t-miss exercise,\u201d says Carlson. \u201cIt’s a critical, critical exercise for developing and isolating the hamstrings.\u201d<\/p>\n\n\n\n
How to do it:<\/strong><\/p>\n\n\n\n\n- Sit down in a leg curl machine and set the high pad to securely brace the tops of your thighs. The low pad, which you\u2019ll be curling back, should hit the backs of your legs just a few inches above your ankles.<\/li>\n\n\n\n
- When you\u2019re ready, contract your hamstrings to slowly bend your knees and curl your lower legs towards you.<\/li>\n\n\n\n
- Pause for a count at the top of the rep, and then use control to return to the starting position. \u201cTry to eliminate momentum and really focus on the eccentric portion of the rep by coming up slowly,\u201d says Carlson.<\/li>\n<\/ul>\n\n\n\n
Trainer tip:<\/strong><\/p>\n\n\n\nIf you don\u2019t have access to a leg curl machine, opt for a stiff-leg deadlift instead. \u201cA stiff-leg deadlift works really well for the hamstrings, and you can do it with dumbbells, a straight bar, a trap bar\u2014whatever’s available,\u201d says Baruta. Just make sure you\u2019re sending your hips backwards on the way down, and then focusing on contracting your hamstrings to drive your hips forward when you\u2019re coming back up, he says. And keep the weight as close to your shins as possible throughout.<\/p>\n\n\n\n
Straight-leg calf raise<\/strong><\/p>\n\n\n\nMoving below the knee, Carlson and Baruta both agree that cultivating impressive calves is all about a one-two combo of the straight-leg and seated calf raise. The former targets the medial and lateral heads of the prominent gastrocnemius muscle. \u201cIt\u2019s the huge calf muscle that we think about. It’s what’s most visible,\u201d says Carlson. You can do this one on a standing or other straight-leg calf raise machine\u2014probably the simplest option\u2014but you can also do it just standing on a step (on either one leg or two) while holding a dumbbell or wearing a weighted vest. You can even do a straight-leg calf raise on a leg press machine, says Carlson. \u201cThe key is that you’re doing a straight-leg<\/em> calf exercise. And when I say \u2018straight leg,\u2019 there should actually be a tiny bend in your knee.”<\/p>\n\n\n\nHow to do it:<\/strong><\/p>\n\n\n\n\n- Set up in a straight-leg calf raise machine with your shoulders comfortably pressing up against the pads and your heels hanging off the foot plate. (Baruta emphasizes the importance of feeling a stretch in your calves in the starting position and between each rep.)<\/li>\n\n\n\n
- Brace your core and contract your calves to raise your heels as high as possible.<\/li>\n\n\n\n
- Pause for a count at the top of the rep, and then slowly reverse the movement to return to the starting position. That\u2019s one rep.<\/li>\n<\/ul>\n\n\n\n
Trainer tip:<\/strong><\/p>\n\n\n\nIf you\u2019re using a dumbbell to do your straight-leg calf raises, Baruta has a handy tip to help you squeeze out a few more reps. \u201cAs you move to the top position [of the rep] where you’re weaker, you can actually move the dumbbell forward, which changes the resistance and makes it slightly easier,\u201d he says. \u201cIt\u2019s like putting more weight at the bottom, less weight at the top.\u201d<\/p>\n\n\n\n
Seated calf raise<\/strong><\/p>\n\n\n\nThe straight-leg and seated calf raise machines might seem to do the same thing, but these exercises target entirely different muscles almost exclusively. The seated calf raise is designed to engage the soleus\u2014the deeper of the two calf muscles, located right behind the gastrocnemius. \u201cThe soleus is still visible when you’re wearing a pair of shorts, so it’s worth it to develop both muscles,\u201d says Carlson. \u201cBy doing both of these, we’re maximizing the aesthetic appearance of the calf.\u201d The soleus only activates with a bent knee, hence the need for a separate piece of equipment. \u201cYou can’t hit the soleus if your legs are straight,\u201d says Carlson<\/p>\n\n\n\n
How to do it:<\/strong><\/p>\n\n\n\n\n- Sit down at a seated calf raise machine with the pad resting across your thighs and your heels hanging off the platform.<\/li>\n\n\n\n
- Feel the stretch in your calves as you allow your heels to sink down towards the floor. This is your starting position.<\/li>\n\n\n\n
- Engage your calves to raise your heels and drive your knees up into the pad.<\/li>\n\n\n\n
- Hold the muscle contraction in your calves for a beat at the top of the rep, then return slowly to the starting position. That\u2019s one rep.<\/li>\n<\/ul>\n\n\n\n
Trainer tip:<\/strong><\/p>\n\n\n\nFor the seated calf raise\u2014and most of the exercises on this list\u2014Baruta and Carlson prefer machines over free weights, which allow you to \u201cfocus more on the effort,\u201d per Baruta. While you could do seated calf raises with a pair of dumbbells, a step, and a bench, the machine version is going to give you greater stability and less to worry about in terms of technique.<\/p>\n\n\n\n
First published on gq.com<\/a><\/p>\n\n\n\n<\/p>\n\n\n\n
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<\/p>\n","protected":false},"excerpt":{"rendered":"
It\u2019s not too late to start now: \u201cWe can generally expect faster results with the legs than with the upper body,\u201d says one expert.<\/p>\n","protected":false},"author":2,"featured_media":955,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[249],"tags":[215],"authors":[],"class_list":["post-954","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-en","tag-leg-exercises"],"acf":[],"yoast_head":"\n
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