Leg training: The best exercises for your legs muscles workout

Leg training: Our legs get us from A to B first and foremost. They can also be attractive to look at after an effective workout. However, if you think a bit more about the tasks and benefits of powerful leg and buttock muscles, you will also come across the following points:

  • Power base for everyday life, work and sports
  • Synergistic action with the core muscles
  • Relief of the knee and hip joints
  • Improvement of blood circulation in the lower body (prevention of arteriosclerosis)
  • Protection from dangers in everyday life
  • Maintain flexibility and independence into old age

Not least for these reasons, the legs should be part of any complete training schedule.

Important muscles of the upper legs

The thigh musculature consists of a number of powerful individual muscles which, when working together (synergy), can develop considerable strength in many directions of movement.

m. biceps femoris
m. biceps femoris

In addition to flexion in the knee joint, the m. biceps femoris is also responsible for extension in the hip joint.

m. quadriceps femoris
m. quadriceps femoris

The m. quadriceps femoris, which consists of a unit of four muscles (m.rectus femoris, m. vastus intermedius, m. vastus lateralis and the m. vastus medialis), has a special function. In addition to extension in the knee joint, this muscle is also responsible for flexion in the hip joint.

Important muscles of the lower legs

m. gastrocnemius
m. gastrocnemius

The m. gastrocnemius consists of two parts that unite to form the strong achilles tendon. On the one hand, it flexes the knee joint, and on the other hand, together with the m. soleus, it is responsible for the downward extension (bending) of the foot during walking, running and jumping, which is also referred to as “plantar flexion”. In addition, it turns the foot inwards and upwards (supination).

The adductor group

hip adductor group
hip adductor group

The hip adductor group, also known simply as the adductor group, is a muscle group on the inner side of the thigh.
The name is derived from its main function the adduction.
The thigh adductor muscle group includes:

  • m. pectineus
  • m. adductor longus
  • m. adductor brevis
  • m. adductor magnus
  • m. gracilis

Depending on the location of the individual muscle, the adductors may also be involved in flexion and extension, as well as outward rotation and inward rotation in the hip joint.

Top exercises for the m. biceps femoris

Squats

Full Squat, Smith Machine
Full Squat, Smith Machine

Leg curls, machine (seated)

Top exercises for the m. quadriceps femoris

Squats

Full Squat, Smith Machine
Full Squat, Smith Machine

leg extension, machine

Leg extension, machine
Leg extension, machine

Top exercises for the m. gastrocnemius

Top exercises for the adductor group