Best Thigh Workouts For All Upper Leg Muscles

#2. Romanian Deadlift from deficit

1. Use a platform or weight plates to stand on, about 1-3 inches high.

2. Your feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width.

3. Lower your hips and bend the knees until your shins contact the bar. Keep your chest up and your back arched, and push through the heels to move the weight upward.

4. After the bar is above your t knees, pull the bar back as you push your hips forward into the bar

5. Lower the bar to the floor by bending your hips.

Very similar to the standard deadlift but a little more height so there’s a little more of a bend.

deficit-deadlift

This exercise activates: Hamstrings, Forearms, Glutes, Lower Back, Traps

 

Stick to 15 reps per set. If you are a beginner, you can complete just 2 sets without deficit. As you progress increase to three sets without deficit. Advanced trainees should aim for 4 sets with deficit.

3. Leg Extensions (with your toes turned out)

1. Sit on machine and place ankles under the roller pads.

2. Raise legs upward until knees are straight.

3. Lower legs back down to start position, knees bent 90 degrees.

4. Pointing your toes outward  externally rotates the tibia to hit the outer quad (vastus lateralis).

Leg-Extensions-OUT

Stick to 20 reps per set. If you are a beginner, you can complete just 2 sets, but ideally you should aim for 3-4 sets.

4. Standing Leg Curl (with toes rotated out)

1. Hook one heel under the roller pad, and support your weight with the other leg.

2. Curl the weight by bending your knee, raising your heel toward your buttock.

3. Lower the weight back down to the start position.

4. Pointing the toes outward focuses effort on the outer hamstrings (biceps femoris). Keeping your ankles bent at 90 degrees (dorsifl exed) minimizes contribution from the calf muscles and thereby helps isolate the hamstrings.

standing-leg-curl-out

Stick to 20 reps per set. If you are a beginner, you can complete just 2 sets, but ideally you should aim for 3-4 sets.

5. Wide-Stance Goblet Squat

1. Hold a dumbbell vertically in front of your chest with both hands cupping the dumbbell head.

2. Your feet should be twice hip-width apart.

3. Push your hips back and lower your body into a squat until your upper thighs are at least parallel to the floor. Keep your back straight, chin forward and weight tight to chest.

4. Pause, then retract back to starting position.

Wide-stance-goblet-squatThis exercise activates: Quads, Glutes, Hamstrings, Traps, Delts, Biceps, Hip Adductors.

Stick to 15 reps per set. If you are a beginner, you can complete just 2 sets, but ideally you should aim for 3-4 sets.

6. Standing Leg Curl (with toes rotated in)

1. Hook one heel under the roller pad, and support your weight with the other leg.

2. Curl the weight by bending your knee, raising your heel toward your buttock.

3. Lower the weight back down to the start position.

4. Pointing the toes inward (b) tends to emphasize the inner hamstrings (semimembranosus and semitendinosus). Keeping your ankles bent at 90 degrees (dorsifl exed) minimizes contribution from the calf muscles and thereby helps isolate the hamstrings.

standing-leg-curl-in

Stick to 15 reps per set. If you are a beginner, you can complete just 2 sets, but ideally you should aim for 3-4 sets.


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