Leg training and the lower body in particular can almost be like navigating through a minefield: There are countless exercises, so it can be very difficult for you to choose the right ones.
It should not be forgotten that the lower body consists of a large number of muscle groups, which makes extensive training necessary to achieve a balanced development. At the same time you have to avoid injuring yourself on the way to tighter legs. Not an easy task!
The lower body is made up of the following muscle groups:
- The front thigh muscles («quads»)
- The hamstring muscles («hamstrings»)
- The seated («glutes»)
- The calves («Calves»)
There are also a number of smaller muscles that are used in synergistic fashion when training the larger parts.
Leg training: the best exercises for tight legs
Compound exercises
There is only one group of ultimate exercises — those are those that take multiple parts of the body’s muscles at the same time . You not only train the main muscle group, but also the many muscles that are involved in the movement in a synergistic way. This applies to the upper body and is also transferable to the lower extremities. When it comes to leg training, there are two special exercises that should not be missing:
- The squat
- The deadlift
It goes without saying that these exercises, which are often carried out with (subjectively) heavy weights, require the right training technique when it comes to short and long-term health. The form always takes priority over the weight to be mastered and should under no circumstances suffer during the exercise .
It is ironic that the exercises that best train the affected parts of the body also harbor the risk that you can break a lot if you do it randomly and uncontrollably.
If you belong to the group of people who already have back problems, the best thing to do is to consult a sports doctor and in any case have a competent trainer show you the execution before you bend and lift as you please.
Exercise 1: squat
The classic squat, also known as «back squat», has rightly earned its name as the king of all weight training exercises — unfortunately, this exercise is too often neglected or hardly carried out by the women who try to get into the studio. Perhaps it is due to the fact that you have to train on free weights and even in the squat rack?
This is a shame, because when you look at it soberly, there is hardly any other leg exercise that the squat can hold its own in terms of — it is not only perfect to give the thighs and buttocks the right shape, but also one real «fat burner» that increases calorie consumption to astronomical heights.
No wonder: the legs are after all the largest muscle group and training with a heavy weight really obtenlo desde aqui gets the body going. If you bend, you not only train the legs, but also activate numerous other muscles that are necessary to support and stabilize the body — especially the middle of the body in the form of the abdominal muscles .
If you pay attention to a correct form and technique, you do not have to worry about injuring your back with wise caution — the squat is one of those natural movements for which the human musculoskeletal system is made for.
It is practically put into our cradle with us, so it is no wonder that many small children easily squat down to pick something up off the floor. The older semesters, however, who spend the whole day in the office chair or have not heard of mobility and flexibility for ages, find it much more difficult because they lack the appropriate practice and routine.
You, too, probably know the shaky saying: You lift from your legs — not from your back! And that’s exactly what you get to know from scratch with the squat!
What is important when doing a squat? The hip has to move backwards, the chest is stretched up and the back remains straight. Try not to lean too far forward when bending, as doing so could result in your back being rounded, which could open the door to potential injuries.
To make things more interesting, you can experiment with different versions of the bend: in sumo style, front squats and even the often underestimated overhead squat!
Exercise 2: deadlifts
Another excellent and, above all, effective exercise in the repertoire is deadlift deadlifting. In addition to the lower back, especially the rear thigh muscles (hamstrings) and the buttocks (glutes) are maltreated during the deadlift. But the whole body is involved: Who would have thought that picking up a heavy object from the floor could be so demanding?
What may seem very simple at the beginning turns out to be a serious challenge for body and mind with progressive weight. As with the squat, the correct shape is also an important part of the whole thing in deadlifts to avoid injuries and strengthen the body.
What is deadlifting all about? Above all, make sure that the back stays straight during the entire movement and that you do not stretch it out even in the upright position — a mistake that many like to make. At the end of the concentric movement phase, the shoulder blades are pulled together to achieve a peak contraction before the weight is lowered again. Make sure your shoulders don’t come forward, as this will inevitably cause you to round your back.
Exercise 3: step ups
When it comes to unilateral leg training, step ups are the right choice, which also helps you to get a better grip on any imbalances in the legs. You also train balance and coordination at the same time. An extra portion of training gets the buttocks off this exercise, which is why it shouldn’t be missing in any training plan that aims to achieve a firm bottom.
To add a certain element to the thing, you can do step ups with additional dumbbells. Professionals are even able to do this exercise with barbells, but until then it takes a lot of practice and balance. The more weight you have in your hand, the more challenging step ups become!
What is important for step ups? First of all, make sure that you use a sturdy and non-slip bench as a base that won’t buckle under the additional load of body weight and dumbbells.
Start by standing close to the bench and holding the dumbbells either to the side or — in the case of a barbell — behind the back. (The barbell makes the exercise difficult and challenging at the same time). Stand with one foot on the bench and shift your weight onto the other leg: Tension your buttocks and thigh muscles and lift the rest of your body, while the weight shifts to the leg that is already on the bench — for so long until you stand securely on both legs!
Then you perform the same movement in reverse order until you stand with your legs on the floor again. Above all, make sure that you load your legs equally and do an identical number of repetitions for left and right.
Exercise 4: barbell lunges
Did someone say unilateral leg training here? In this case, of course, no lungs should be missing, which can be carried out with free weight on the barbell or on the multi-press: You can only get really tight legs if you do this exercise properly and regularly.
At the beginning, lunges with your own body weight are a real challenge, but the longer you do them, the sooner it becomes clear that you cannot do without additional weight: first with a bare stick, then finally with additional weights. Also try the version with dumbbells, where you have one on each side in your hand.
What is important at Lunges? With this exercise, you should also make sure that your back remains straight and that the leading leg does not protrude beyond the tip of your toes.
Lunges are ideal for training your own balance — this applies both to the classic variant and to lateral lunges, in which you don’t move forward, but to the side. Give it a try — but make sure that the shape and technology are right too!
Exercise 5: calf raises
There are not many ways to get tight calves — in the field of weight training, no exercise is enough to raise your calves, whether sitting or standing with the barbell. Either your studio has the appropriate equipment that is specifically designed for calf training or you can complete it on the multi-press with a step bench.
What is important when lifting calves? Lower the heel all the way down before you explosively (but control) raise the calf and keep it in tip contraction for a few seconds. Experiment a little with the stand width and use dumbbells as additional weight if necessary!
Closing words
By incorporating the exercises listed here into your leg training, you will not only get tight and crisp thighs, but also improve your overall body strength and burn a whole truckload of calories that, together with a natural diet, improve your body composition will contribute.
Finally, it should be emphasized once again that the RICHTIG technique is mandatory and should under no circumstances be ignored — only then will you ensure that the right muscles are trained and that you can remain injury-free for a long time.
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