Leg Muscle Development Guide increase your strength and muscle

You can increase your strength and muscle range with leg muscle development movements targeting the hip, quad, hamstring, and calf muscles.

Your goal is a lower body workout that shapes and strengthens your hips and legs and encourages you to push your limits. We have a fitness program that leads to this goal! In your two-day routine, prepared by American force coach, coach, and fitness expert Julia Ladewski, you can increase your strength and improve your fitness by keeping your repetition high. “Many women like to look strong, so we added barbells deadlifts, and squats to the routines,” says Julia. “Also, the process of developing leg muscle accelerates while burning more calories with high repetition.”

Demonstrating the leg training routine, WWE Star CJ “Lana” Perry, also known as “Fabulous Russian”, says what makes her successful in the ring is strength and fitness. If you add both days to your schedule (adapt the weights as needed), you can soon classify leg strength and condition and have a more prominent hip!

Workout 1 Leg Muscle Development


1. Jump Squat

Target: Hip, Quad, Calf

Leg Muscle Development Guide
  • Stand by opening the feet a little wide distance from the hips, take the arms to the sides. Crouching, keeping body weight on the heels; Grasp your hands in front of the chest.
  • Jump from the ground, powered by heels; Meanwhile straighten the legs and move the hands back. Get down in the squatting position and repeat.

2. Barbell Back Squat

Target: Hip, Leg

Leg Muscle Development Guide
  • Load the bar with the correct weight and put it on the shelf at a height suitable for your height. Hold the bar from above and place the weight behind the shoulder. Take one or two steps to remove the bar from the shelf; feet open to shoulder, toes slightly outward.
  • Bend your knees, keeping your head straight and your back straight; lower the thighs until they are parallel to the ground. Pause at the bottom of the squat, then load it on the heels, push the hips up and straighten the legs to return to the head.

3. Single-Leg Deadlift

Target: Hip, Hamstring

Leg Muscle Development Guide
  • Stand with your feet wide open at the hips, take the dumbbell in your right hand and hold it in front of the right thigh; keep the left hand on the hip. Raise your right foot and put your toes on the ground.
  • Lean forward from the hips; Meanwhile, while lowering the weight directly under the right shoulder, stretch your right leg behind you and feel a slight tension in your left hamstring muscles. Keep your hips and tummy tight. Stand up and repeat.

4. Overhead Plate Walking Lunge

Target: Shoulder, Center, Hip, Quad

Leg Muscle Development Guide
  • Stand with your feet wide open at the hips; Hold a weight plate with your arms stretched over your head.
  • Keep your tummy tight, arms stretch forward, go one step forward with the right leg; twist both strings 90 degrees. Put it forward on the left foot and take it to the right foot and repeat. This time stand out with your left hand.

5. Ball Leg Curl

Target: Hip, Hamstring

Leg Muscle Development Guide
  • Sit back, stretch your legs and put them on the balance ball. Keep your hands on the sides and palms. Raise the hips to create a straight line from the shoulders to the heels; Tighten the hip muscles at the peak of the movement.
  • Keeping the hips raised and the back straight, bend the knees and bring the ball to your body. Slowly undo, turn to the head and repeat.

Training 2 Leg Muscle Development


1. Deadlift

Target: Hip, Hamstring

Leg Muscle Development Guide increase your strength and muscle
  • Stand behind the bar with the open hips of the feet. Spread from the hips to the front, grasp the stick with a mixed grip from the shoulder distance (left hand from top, right to the bottom).
  • Lift the stick off the ground, raise your head, and look forward with the eyes; Chest above, back slightly slanted.
  • Straighten the legs by pushing the heels and push the shoulder blades closer together while pushing the hips forward.
  • Spread from the hips and push your hip muscles back, lower the bar to the ground; repeat.

2. Barbell Front Squat

Target: Quad

  • Load the bar with the correct weight and put it on the shelf at a height suitable for your height. Bring your hands under the bar, keeping the elbows high and the upper arms parallel to the floor. Place the stick in front of the shoulders. Stand out to get the bar off the shelf; feet open shoulder wide, toes slightly out.
  • Bend your knees, keeping your head straight and your back straight; lower the thighs until they are parallel to the ground. Load it on the heels, straighten the legs and go back to the head.

3. Stepup

Target: Hip, Quad, Calf

  • Standing behind the box or stand, holding two dumbbells on the sides; put the right foot on the coffee table.
  • Load it on the table, load it on the right heel; Keeping the left thigh at the height of the hip, keep the abdomen tight, and the back straight. Press the left foot to the floor and repeat.

4. Split Jump

Target: Center, Hip, Quad

  • Hold the left foot forward, the right-back (broken posture). Bend the knees 90 degrees; With the left knee above the left ankle, lower the right knee immediately above the floor. Bring your hands in front of your chest.
  • Throw explosives off the ground; put your right leg forward and back. Twist both strings to descend in the broken posture. Repeat by changing the leg.

Training Tip:Leg Muscle Development


Performing polio exercises, such as split jumping at the end of the workout, allows you to tighten the muscles to the end, to finish the workout tightly.

Your Training Plan

Don’t forget to warm up before the two workout plans!

Workout 1

  • (Again)
  • (Again)
  • (3 X 3-10 Repetitions Per Leg)
  • (3 X 8-12 Repetitions Per Leg)
  • (Again)

Workout 2

  • (Again)
  • (Again)
  • (3 X 6 -10 Repetitions Per Leg)
  • (3 X 10-15 Repetitions Per Leg)

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