Whether you’re powering up the stairs, pedalling your bike, or simply picking something up from the floor, one thing’s certain: your upper legs do most of the hard work! This muscle group drives almost every movement you make, so it’s time to give it the attention it deserves. Let’s explore the best exercises and techniques to supercharge your upper legs so you can tackle every leg day session in top gear!
Training your upper legs
Training your upper legs is often no walk in the park. With leg day being one of the toughest workouts of the week, training your upper legs requires hard work and determination. But trust us, the reward is well worth the effort.
Why are upper leg exercises important?
There are three muscle groups in your upper legs: the muscle group at the front (the quadriceps), the muscle group at the back (the hamstrings), and the muscle group on the inside (the adductors). Training these muscles not only stimulates muscle growth and improves your strength, but also burns calories and body fat like crazy. In addition, upper leg exercises can also significantly increase your balance, coordination, and flexibility, which can lead to a lower risk of injury!
The key to success
Alright, now that the benefits are clear, let’s get to those gains. To get the most out of your squats, lunges, and leg presses, make sure to include the following key elements in your next workout:
Compound exercises
For an effective upper leg workout, it is important to vary your exercises. Therefore, alternate your workout routine with a mix of stretching exercises, bending exercises, and squats. A varied approach stimulates your upper leg muscles on all fronts and brings you closer to your goals!
Exercise variety
For an effective upper leg workout, it’s important to mix things up. Alternate between stretching, bending, and squatting movements. A varied approach stimulates your upper leg muscles from every angle and brings you closer to your goals.
Workout progression
If you want to make serious progress, gradually increasing the intensity over time is a must. Challenge yourself by adding more repetitions or using heavier weights. But never forget the basics: maintaining good form.
The best upper leg exercises
The secret to a good upper leg workout starts with a warm-up session. It can be tempting to skip this step and dive straight into your exercises, but nothing is more important than preparing your body properly. So start your warm-up with stretching exercises. This is not only good for your body, but it also activates your central nervous system. Then slowly increase your heart rate so that your blood circulates properly throughout your body. Cardio, for example, is a good wake-up call.
Now that you’re all warmed up, it’s time to get started with your upper leg workout and choose the most effective leg exercises for your training:
Stretching movements
Side lunges: A fantastic exercise to target the inner upper legs. Stand tall, take a big step to the side, and bend your knee while pushing your hips back. Repeat several times on both sides to give each upper leg a solid workout.
Good mornings: A great way to activate the hamstrings. Stand upright with your hands behind your head and hinge forward from your hips. Keep your back straight and knees slightly bent throughout the movement.
Bending movements
Hamstring curls: As the name suggests, this exercise activates your hamstrings. Lie face down on a hamstring curl machine, bend your legs, and bring your heels towards your glutes. Lower them back to the starting position in a controlled manner.
Leg press: A powerful exercise that works both your quadriceps and hamstrings. Sit on the leg press machine, place your feet shoulder-width apart on the platform, and push it upwards by extending your legs. Lower the weight back down slowly.
Squatting movements
Romanian deadlift: A killer move for your hamstrings! Stand with your knees slightly bent and hold a barbell in front of your upper legs. Hinge forward from your hips, keeping your back straight, then drive your hips forward to return to the starting position.
Barbell squat: A classic that targets both your quadriceps and hamstrings. Stand tall with a barbell resting on your shoulders. Slowly bend your knees and hips to lower yourself into a seated position until your thighs are parallel to the floor. Push through your legs to return to standing.
Cooling down after leg day
Now that the sweat is dripping off your body after a tough leg day session, it’s important to finish with a relaxed cool-down. This will keep your muscles supple and promote recovery. Just like during your warm-up, it’s important to focus on stretching the muscles you’ve just worked hard during your leg day. Start with stretching exercises or light cardio such as a light walk on the treadmill.
Also, don’t forget to cool down in your training pattern. Your muscles need about 48 hours to recover. So, if you’ve just worked your upper legs hard, it’s very important that you don’t schedule another leg day session right away. Avoid back-to-back exercises that strain this muscle group. Give your muscles the rest and time they need to recover. This will also give your muscles the chance to grow and become stronger.
ProFit Gym helps you get started
You finish your leg day sessions with burning upper legs, a rush of energy coursing through your body, and an unprecedented sense of satisfaction. So it’s not a myth, but rather a golden rule in the fitness world: “don’t skip leg day.” Are you ready for the challenge? Or could you use some support? Our personal coaches are always there for you, so you can shine on the fitness floor.
