How to pump your feet

Leg training for weight

Complexity with the development of the musculature of the legs and increasing their mass is a typical problem for most ectomorphs. The situation is exacerbated by the fact that not achieving rapid muscle growth by performing typical exercises on the simulators, many often stop training their legs altogether.

However, training the leg muscles is one of the most important in the development of the body, since it is this muscle group that makes up more than half of the total muscle mass of the human skeleton. With the right approach, even a lean person by nature can pump up powerful leg muscles.

How to properly swing the lower half of the body - legs, buttocks and calves? The program of exercises on the lower part of the body.

Anatomy of the leg muscles

Anatomy of the leg muscles

From the anatomical point of view, the musculature of the legs is divided into dozens of large, medium and small muscle groups, being the most complex and interconnected system of muscles in the body. Even relatively small eggs consist of many small muscles, lying at different depths.

The largest groups of leg musculature are the quadriceps muscles of the front surface of the thigh( quadriceps), buttock muscles and hamstring muscles( including the biceps femoris muscle).However, it must be understood that this division is conditional and very simplistic.

Features of leg muscles training

Muscular fibers of the musculature of the legs and the entire lower part of the trunk are mostly of the slow type. Their main task is not to provide explosive effort, but to perform monotonous work of low efficiency - walking or keeping the body in an upright position.

When training the leg muscles it is important to remember that they quickly get used to the repeated load and the same type of exercises. Effective leg training involves both different training techniques( from hypertrophy with low repetitions to pumping) and a variety of exercises.

Training program for the muscles of the legs

Beginners are best to limit the number of exercises on the muscles of the legs as much as possible, using only sit-ups with the barbell and stall. A full "day of legs" with bench press and various insulating exercises on the simulators is recommended exclusively to advanced athletes.

Example of the "leg days" of the advanced level:

  • Warm-up( squats with body weight, jumps in place) - 3-4 minutes
  • Foot press in the simulator - 3-4 sets of 10-12 repetitions
  • Squats with a bar - 2-3 approachesfor 5-7 repetitions
  • Leg bending in the lying simulator - 3-4 sets of 10-12 repetitions
  • Sumo thrust - 2-3 sets of 5-7 repetitions
  • Extensions in the simulator sitting - 3-4 sets of 12-15 repetitions

The best exercises on the legs

For muscle growth it is always required as performing low repetition exercises( ie more than 5-7 times) with large operating weight and the use of polyarticular basic exercises. In the case of foot musculature, such exercises are squats with a barbell and a deadlift.

The inclusion in the training of secondary exercises, performed with a large number of repetitions( 10-15 repetitions) and average weight, helps to focus on the slow-type muscle fibers. However, the choice of such exercises always depends on the needs of a particular athlete.

Description of the technique of squats with a bar - the basic exercise for the muscles of the legs. All about how to learn to squat right.

Simulator or sit-ups with a barbell?

It should be understood that leg extension in the simulator is not capable of replacing squats with the bar, which is the basic exercise for the development of leg muscles. At the same time, pressing with his feet in the simulator, although in part repeating squats, also can not serve as their full replacement.

Often the bench press is performed incorrectly and with excessive working weight, minimizing the work of the stabilizing muscles of the body and overloading the waist. It is necessary to treat this exercise as a secondary exercise, using it solely in conjunction with squats.

Are squat bends dangerous?

Correctly executed sit-ups with the bar carry less danger to the waist and knee joints than the wrong foot press technique in the simulator. When squats, it is important to feel the muscles of the legs, but start moving upwards from the pelvis, while looking a little forward and down.

It is necessary to occupy a stable position, in which the knees are dilated wider than the feet. The bar should be on the bones of the shoulder blades - hands should only support it, but do not carry the main weight. Back while doing the exercise should be straight, and breathing is even.


For training leg muscles for beginners, it is recommended to perform squats with rod and deadlift. Advanced individual trainers are recommended to have a separate "leg day" consisting of heavy basic exercises with a barbell and lightweight isolating exercises with dumbbells or simulators.