We Are What We Lift

Stiff Legged Dead Lifts

Stiff Legged Dead Lifts

There are certain leg exercises which will help you to build muscular thighs and lower body. Thighs are the most powerful muscles of the body, hence they are also capable of great endurance. Therefore, training your legs is also very demanding. It is often observed many people often skip training their legs or do not give sufficient time and attention to it. The leg workouts for mass are those which train both the thigh muscles as well as the hamstring muscles. At the same time, they should also include calf exercises. It is important to understand that leg training is way more demanding than training other parts of the body.

Leg Exercises for building Mass

Before we go to leg workouts for mass, let us see a few leg and thigh exercises, which will help you in your endeavor.

Squats

Basic barbell squats is one of the best leg exercises for mass. However, it is important to perform the exercise properly to get the right results from this exercise. When you do the exercise, your toes need to be duck-toeing out about 20 degrees and your knees should be above your ankles.

Hack Squats

This exercise works the quadriceps. You do not have to do many number of sets, but the ones you do should be done in full controlled repetitions. If you suffer from knee problems,  you should not do this exercise. You should try machine assisted squats instead. The position of your feet should be the same, as mentioned in the previous exercise.

Stiff Legged Dead Lifts

This exercise is very taxing on your hamstring muscles, hence you will have to make sure you do not use very heavy weights, you may injure yourself. The distance between your feet should be shoulder width distance. When you do the exercise, your back should be straight and legs strong. Keeping your legs strong will protect your lower back. While doing the exercise, if you feel uncomfortable in your knees or your lower back, then you can bend your knees a little. Be mindful of the weight being used.

Calf Raises

If you want to build the most difficult muscles of the body, then you will have to make either sitting calf raises or standing calf raises a part of your leg workouts. It will help you to add inches to your calves and tone them.

Lunges

This exercise is a must for any leg workout be it for weight loss or for mass. It works the front of the thighs and the gluteal muscles. While doing this exercise, you will have to ensure, that the position of the knee (of the leading leg) when bent, is exactly above the ankle. Both your legs should be strong, when you do this exercise.

Leg Workout for building Mass

It is important to note that this is just an example workout. You will have to modify the workout as per your needs. At the same time, do not forget to warm up and stretch before the workout.

Sample Exercise

Barbell Squats (Set/Repetitions)

1/25
2 /12
3 /10
Hack Squats
1 / 12
2/ 10
Leg Press
1/ 15
2/ 12
Stiff Legged Dead Lift
1/ 20
2/ 12
Calf Raises
1/25
2/15
When you start working your legs, you will have to ensure you keep changing your leg workouts every 6 to 7 weeks, as the body gets used to the workout and desired results become a distant dream. Along with these exercises, you can also include some cardiovascular exercises, running and jogging, step aerobic exercises, etc. into your workout. They will also help in strengthening your legs. See you at the gym!

Your friends at Socially Fit

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Comments
  1. […] The present is coming from Socially fit with a great yet precise and concise blog about Leg work. […]

  2. […] Leg Exercises for building Mass […]

  3. […] Leg Exercises for building Mass (sociallyfitblog.wordpress.com) […]

  4. Very energetic post, I enjoyed that bit. Will there be
    a part 2?

  5. […] Leg Exercises for building Mass (sociallyfitblog.wordpress.com) […]

  6. Thanks for sharing this routine. It’s great guide to people like me who have trained randomly and do not have any set routine or system of training.

  7. Rajendran says:

    Very nice routine. I’m going to try this out tomorrow when I hit the gym. And if it works the way i expect, this could well become my new daily workout!

  8. Good leg exercise routine. Looking forward to implementing it in my daily routine. I especially like the fact that most of these workouts can be done without any specialized equipment, or even visiting the gym

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