Effective leg exercises for girls in the gym

Most of the girls going to the gym know which areas of the body they would like to work on first. Depending on this, in addition to basic exercises, elements of directional action are included in the training program. In this case, we consider leg exercises for girls in the gym, which allow us to quickly and efficiently work out the muscles of our hips, buttocks, and calves.

Squats

One of the main exercises that contribute to the rapid gain in muscle mass of the buttocks and legs is squatting with a barbell. If you need to get rid of adipose tissue in the leg area or, conversely, pump up the girl’s thin legs, the exercise will help solve the problem. It is carried out in 3-4 approaches 15-20 times, while it is enough to take a small weight.

For beginners, such exercises along with weight loss contribute to a small increase in muscle mass. If you follow a diet, training only helps to acquire beautiful reliefs without excessive muscle growth.

If the main goal is to increase the volume of the hips and buttocks by building muscle tissue, then squats are done with a lot of weight. For each, he is individual, but approximately the same with which it is impossible to sit down more than 10 times in a row. It is advisable for novice athletes to use the services of a coach, since untreated equipment will not only not bring the desired result, but also increase the risk of injury.

Squats on one leg and with a bench

Squats on one leg effectively work out the muscles of the thigh and buttocks. Performing leg exercises for girls in the gym is recommended for those who have problems with the spine, since the element can reduce the load on the back. In addition, squats on one leg contribute to a better study of each leg.

Technique of execution:

1. With dumbbells in hand, inhale lunges forward with one leg.
2. The knees are bent so that the forward leg forms a right angle.
3. The hind leg is slightly bent at the knee, but does not touch the floor.
4. Feet straighten, rising to the starting position, feet parallel to each other.
5. Then a lunge is made with the other leg.

Technique for doing exercises with a bench:

1. Starting position - standing straight, with your back to the bench at a distance of one step.
2. The right foot is placed on the bench with the heel up, the left foot in front is slightly bent.
3. Perform squats on one leg to the position of the parallel thigh with the floor, the knee should not go beyond the toe of the left leg.
4. The position of the legs is changing.

Exercises are performed 20 times for each leg in 2 sets.

Hyperextension

For better involvement of the gluteal muscles during the execution of the element, it is necessary to bend and relax the back, lift by reducing the muscles of the buttocks.

Technique of execution:

1. Lying on the simulator, legs are placed under the rear roller.
2. The hips are located on the front pillows so that the pelvic bones rise 10 cm above the front edge of the pillows.
3. The back is lowered so that the body forms an angle of 90 °.
4. They rise so that the body is aligned in a straight line. Hold in position 2 seconds.
5. They return to their original position, then a repeated rise up with the buttocks tension.

To complicate the exercise, weights can be used. Perform a workout 20 times.

Leg press and exercises in a cable simulator

The press with legs wider than the shoulders allows you to remove part of the load from the upper thigh and transfer it to the buttocks and inner thighs.

Technique for performing exercises for girls on the legs and buttocks:

1. Feet set slightly wider than the shoulders, as close to the edge of the platform.
2. Remove the fuses holding the platform.
3. Exercise leg press up, the pressure goes heels.
4. Doing the exercise, you can not tear the lower back from the simulator.
5. After performing the required number of repetitions, the fuse is returned to its original position.
6. This exercise can be done with one foot.

Technique for performing exercises in a cable simulator:

1. Standing sideways to the simulator, a special mount is fastened to the ankle and take a step back.
2. The body mass is transferred to the supporting limb. Raised leg should not touch the floor. Holding the frame with one hand, the other around the waist.
3. On inspiration, one leg is brought forward and led to the side.

During the exercise, the muscle tissue of the thighs and buttocks is actively reduced. After 15-20 repetitions, the legs change. It is necessary to complete 3 approaches for each limb. Weight is selected based on their physical fitness. If it is easy to perform 10 repetitions of an element, then the load is selected correctly.

Gluteal bridge and back legs

Gluteal bridge - an exercise that is specifically designed to work out the gluteal muscles. It can be performed with a barbell or additional weighting.

Equipment:

1. The upper back rests against the bench, the lower one is suspended in parallel with the floor, legs shoulder-width apart are bent at the knees.
2. The projectile is placed on top of the pelvis and held with both hands during the execution of the element.
3. The pelvis is slowly lowered down and lifted up, straining the muscles of the buttocks.

How the exercise with the legs back is carried out mainly depends on the design of the simulator. The working leg is brought under the roller or with emphasis on one knee pushing the limb back.

Leg extension in the simulator and leg curl lying

These exercises for priests and legs for girls are best suited for working out quadriceps, upper trapezoid and biceps. To perform the elements you need a simulator with horizontal sitting. In this position, it is convenient to unbend your legs, the back holds the upper body well, which prevents injury when a possible loss of weight and reduces the load on the back.

Performance:

1. The simulator adjusts the weight for individual parameters. Sitting straight, hands grab the handles, and legs lead over the roller.
2. On the exhale, the legs straighten with emphasis, holding the position for 2-3 seconds, take the starting position.

The exercise is performed with two legs or one at a time. Changing the position of the socks allows you to develop different parts of the thigh:

• If you hold your toes evenly, the load on the muscle spreads evenly.
• If the heels are brought together and the socks are turned in opposite directions, the inner part of the thigh is actively pumped.
• When bringing the socks to each other, the muscles of the back of the legs work.

For a set of muscle mass, 10-15 repetitions are performed in 3 sets. For drying, you need to make more effort, 15-20 repetitions in 3 sets.

A simulator with the ability to adjust the weight from the moving part is perfect for bending the legs in a prone position. In the process of performing the element, the calf, semi-membranous, two-headed femoral head is involved.

Technique for performing exercises on the calves of the legs for girls:

1. Lying on his stomach, his feet lead behind the roller, his knees are in limbo, the body is pressed to the simulator.
2. On exhalation, the legs are fully bent, pushing the roller to touch the buttocks. To improve performance, being at the top point, the knees can be raised.

Quick Workout Program

In conditions of the modern rhythm of life, there is not always time for a full-fledged workout, however, I want to keep fit. To do this, it is recommended to use a quick workout program, for example, using the circular method or minimizing the rest time between sets. This type of training makes it possible to benefit from performing simple exercises, saving time for other equally important things. In addition, a fast training program speeds up metabolism and improves blood circulation to tissues.

The program includes:

1. Squats with a barbell 10-15 times, 5 sets.
2. Lunges forward 12 times in 4 sets per leg.
3. Steps on the platform with dumbbells in the hands of 12 repetitions, 4 approaches.
4. Deadlift with straightened legs 10-15 times, 3 sets.
5. Leg press 10-15 repetitions in 3 sets.

Volume Training Program

If in the middle of the week it is possible to allocate time for a full-fledged training, it is worthwhile to carry out a volume training program. That is, to do more repetitions and approaches, so you can increase stamina and build muscle.

Exercise program for leg muscles for a girl includes:

1. Squats with weight 10 times, 6 sets.
2. Deadlift with straightened legs 10 reps, 6 sets.
3. Leg press 15 times in 4 sets.
4. Lunges with dumbbells 15 repetitions on each leg in 4 sets.
5. Sitting in the simulator, lifting on toes 15 times in 3 sets.
6. One leg press of the simulator 15 repetitions per leg in 3 sets.

Strength Training Program

Over time, if you develop the necessary strength and endurance and continue to train in a normal mode, muscle tissue will grow under the influence of stress, due to the small number of repetitions with a large load. If you increase the number of repetitions and the load, muscle tissue will also continue to grow, but already as a result of metabolic processes in the body.

The program includes exercises:

1. Squats with weighting 5 reps, 5 sets.
2. Leg press 5 times in 5 sets.
3. Barbell squats 5 times in 3 sets.
4. Mixing legs on the simulator 10 repetitions, 3 sets.
5. Breeding legs on the simulator 10 repetitions, 3 sets.

Most athletes note that after short workouts with a lot of weight, full-fledged workouts in standard mode are much easier.

In conclusion, it is worth noting that the above exercises are designed for a physically prepared girl. If you have not practiced in the gym for a long time or have poor physical shape, the right decision will be to consult a trainer. This is necessary to correct the program.