Muscle building leg exercise with pdf

Leg exercise is the most important and my favorite too. I have often seen people avoiding legs Exercise, however, this cannot be left. Legs
workout makes the foundation very strong and thus contributes to better performance during other exercises too.

If you want to put on muscle mass and achieve a balanced physique, you definitely need to go through an intense yet effective leg
workout session at least once a week. The largest muscle mass in the leg is present in the thigh and the calf.

The muscles that make up the quadriceps are the strongest of all muscles in the body. The hamstrings are three muscles at the back of the thigh that affect hip and knee movement. The calf muscles are important for the movement of the ankle, foot, and toes.

Here are the top 5 leg exercise for muscle building

1. Leg Extension

2. Regular squats

3. Leg press

4. Leg curl

5. Stiff leg dead lift

Exercise 1. leg Extension

SetsReps
410, 12, 12 ,8+4
ExerciseIsolation
Workout Typeleg exercise
Muscle usedQuadriceps Femoris

Exercise 2. Regular Squats or barbell back squats

SetsReps
410, 12, 15 ,10+6
ExerciseIsolation
Workout Typeleg exercise
Muscle usedIncluding the Lower back, Glutes, and Hamstrings

Exercise 3. Leg Press

SetsReps
410, 15, 10+6 ,20
ExerciseIsolation
Workout Typeleg exercise
Muscle used Quads, Glutes, Hamstrings, Hips, and Calves

Exercise 4. Leg Curl

SetsReps
410, 12, 10 ,8
ExerciseIsolation
Workout Typelower body
Muscle usedHamstrings

Exercise 5. Stiff leg Dumbbell or barbell Deadlift

SetsReps
310, 12, 15
ExerciseIsolation
Workout Typelower body
Muscle usedHamstrings, Glutes, and your lower back

Workout plan leg exercise

ExerciseSets Reps
1. leg Extension410, 12, 12(F), 8(F)+4(F)
2. Regular Squats or barbell back squats410, 12(F), 15(F), 10(F)+6(F)
3. Leg Press410, 15(F), 10(F)+6(F), 20(F)
4. Leg Curl410, 12(F), 10(F), 8(F)
5. Stiff leg Deadlift310, 12(F), 15(F)

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