I guess we’ve all seen at least one guy who seems to have a decent physique in the upper body but lacks form in the lower body (legs). Having a large chest in combination with “chicken” legs won’t look good. And if you have huge arms but skinny legs, you have nothing. It simply doesn’t look symmetrical and it doesn’t look good. You should never skip leg day. Strong legs and a strong lower body are a solid foundation for any physique.
But unfortunately, most of us hate leg days. Most people do not love it (at least most men) and some choose to skip leg days altogether. But skipping leg days, as you can guess, is a huge mistake. I would recommend working all body parts in the same manner. And a great way to get strong legs is with the help of some barbell exercises.
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Barbells and Stronger Legs
Oftentimes, gym newbies will avoid a barbell. And we can understand why. They look intimidating. Nonetheless, it shouldn’t be intimidating for you. After all, you’re in the gym. You’re there to look good and to work out. So you should know that they are actually an excellent tool for full body strength. The best news is that anybody can use them in order to see strength and performance gains. If you’re a beginner, it’s important to understand that even the bar alone could be a great way to greatly improve your balance and condition. Needless to mention it will improve your physique.
Remember that strong legs are great for your overall performance in the gym. And as said, they are the foundation for any physique. Moreover, solid and stable strong legs are very important for daily activities. For pretty much most activities such as getting groceries home in one trip, climbing stairs, playing around with your kids, and running after them in the park including so much more.
In the end, if you realize the importance of strong legs, you will find this article interesting. That’s because I am going to share various barbell exercises for building lower body strength. While there are various others, I am going to share my personal favorites with the help of a barbell.
Back Squat
You will start this exercise by placing the bar behind your head. It should be sitting on your trapezius (traps – the muscles at the top of your shoulders). Remember that you need to engage your core and have a firm spine position. Grip the bar tightly, including your thumbs, and then bring your elbows down and towards your body. You should move into your squat stance. You need to keep your feet at hip-width apart with the toes slightly turned out.
Then, you should press evenly through your feet while sitting back into your hips and down. For the ideal way to do it, you need to get your thighs parallel to the ground. You should aim to hit your deepest range of motion (more range of motion – more muscles are involved). While keeping your core engaged, drive through your feet to push back to a standing position.
Back squatting is easy, popular, and highly effective. Talk with a trainer if you need guidance on your form.
Barbell Front Squat
The barbell front squat is similar to the back squat in terms of alignment. However, this time you keep the barbell in front of you. For this exercise, your hands can be in two different positions, depending on which one is more comfortable for you. Keep them at the shoulder width apart either under the bar or crossed over the bar. In order to maintain a stable shelf for the barbell, you need to make sure that your elbows are going to stay up.
Again, engage your core for completing this exercise. Pretty much like most other exercises out there. Then get into a squat stance. Again, push evenly through your feet. Remember to thrust your hips back and down. Also, allow the knees to follow the foot’s midline. Similar to the back squat, you need to aim for your thighs to be parallel to the floor.
Then again, engaging your core, you should aim for the deepest range of motion. While you’ve reached it, push back through your feet in order to return to the starting position. Repeat.
Single-Leg Romanian Barbell Deadlift
You should start by setting up as you would for a stiff-leg deadlift. Have your feet at hip-width apart and keep the barbell directly over the center of your feet. Set down the working leg and step your supporting leg back. Grab the bar with your hands at shoulder width apart as you push your hips back. Remember about engaging your core. Moreover, you should pull your shoulders down. Have a position almost as if you’re about to hold something in your armpit.
You need to have the barbell path close to the front leg as you rise. Then, as you are going to reach your knee with it, push your hips forward. When you are going to reach the top, make sure to lock in a slight posterior pelvic tilt. After that, as you descend, you need to push your hips back until you get to your knee. Then drop the bar straight down. Repeat after switching your legs, of course.
Sumo Barbell Deadlift
This is obviously similar to a standard deadlift, but it is called “sumo” because you should have a very wide stance with your toes pointed out. Not everyone loves this exercise and some think that it is not a real deadlift form. Still, it can be helpful in gaining bigger and stronger legs.
After having a very wide stance with your toes pointing out, you should allow your arms and elbows inside your legs. Keep your shins almost perpendicular to the floor. As you have straight arms, grip the bar in a way so it lightly rests against your upper thighs.
You need to think of it as if you’re pulling it apart. From this position, pull your shoulders down and back. You should engage your core, as always. Drive with your legs as you lower the barbell and push your hips back. Exactly as with any other form of deadlift, you need to make sure that you keep the barbell path as tight to the legs as it is possible.
Barbell Split Squat
You need to start this exercise by placing the barbell across your back. Pretty much the same way as you would during a back squat exercise. Then again, as always, engage your core and should create tension in your upper body. Draw your elbows down and in as you hold the barbell on your trap muscles. One hint: you could find it helpful if you keep your gaze forward and focus on one spot.
Then, you should take a step back with one leg and keep your shoulders and hips from tipping forward. Of course, for that, you should engage your core. Drop your back knee as close to the floor as you can and press through your feet in order to return back to the starting standing position. You have one rep. Complete all reps on one side and then switch to the other leg and complete the same amount of reps.
Aim for at least 8 reps with good form, up to about 15 reps. On each leg. For that, you need to have proper weight.
Barbell Hip Thrust
For this exercise, you are going to need a low bench (about 16 inches or maybe even shorter). You are going to start performing this exercise by sitting with your back on the bench. Your shoulder blades need to be sitting flush on the top of the bench. Place the barbell across your hips. During heavy weights, you may need a barbell pad or a towel under the bar. It would make it more comfortable. It’s up to you whether you use it or not, just make sure you do it in good form.
You need to keep your feet at hip-width apart. As you press into your feet, you should lift your hips off the ground with the barbell that is resting across your hips. In this position, your shoulders are going to be on the bench while your hips are lifted off the ground. This way you create a bridge position. As you’re reaching the top of your bridge position (with your core engaged and with the full range of motion), make sure that your chin is still tucked in. It’s important to control your form and pace as you are lowering back down to the starting position. Repeat for the full amount of reps.
Legs Workout: The Takeaway
It’s pretty obvious that there are way more leg exercises. But if you’re going to implement these six exercises during your next leg workout, you can be sure your legs will become stronger and bigger. Also, never have an excuse for skipping leg day again as long as you want to get those legs huge.
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