the best exercises for legs

What are the best exercises for legs?

The best exercises for legs

Leg training is famous, and not for the best reasons.

It is often ?forgotten? by many gym athletes, always with a good excuse to go along with it.

The real reason?

It's painful.

It is the most difficult and exhausting training, also because it is the largest muscle group we have.

Therefore, since it will cost, it is a good idea to opt for the most effective exercises to give you the results you are looking for.

We chose some of the best exercises, and if you perform them we guarantee two things: results and an alternative walk the next day.

So let's get to know them.


Predictable, but obligatory.

There are even those who say that leg training without squats is not training, and there is some basis for that.

The best exercise for legs, if you don't already know, is the squat.

There is no suitable substitute.

The squat works this muscle group quite completely.

An also interesting variation of this exercise is the front squat, which focuses more on the quadriceps area.

This well-executed exercise will transform your legs.

squats best exercises for legs

Deadlift with straight legs

You probably already know the deadlift exercise, it's an excellent exercise.

Now, this variation will work much more directly and effectively on legs, mainly the femoral area and glutes.

It can be performed with a barbell or dumbbells.

Use a weight that doesn't allow you to do more than 10 repetitions, and perform the exercise correctly, so that you not only work your legs better, but also don't get injured.

If you have never performed this exercise, it is likely that the next day you will have serious difficulty moving.

leg exercises


With a barbell or dumbbells, moving or static, lunges are a very good exercise.

This exercise involves not only strength, but also some balance to be done well.

It mainly works the quadriceps and glutes, and is quite effective.

Choose your favorite variation, and put it into your training plan.

You will be sore the next day, but your legs will grow.

leg exercises


Free weight exercises are superior to machines, but the press is also a good exercise to include in your leg training.

It mainly works the quadriceps, and allows you to move high loads, which is a bonus for those who like to exercise. train hard.

You can also try this exercise with just one leg at a time.

Perform this exercise in a controlled manner, for 3 to 4 sets and between 6 to 10 repetitions.

The next day it might be a good idea to avoid stairs.

leg exercises


You don't need a lot of exercises, what you need is the right exercises and putting them into practice.

Stop making excuses to skip leg training.

Use some of these exercises, maybe add a Leg Extension In the end, it's an isolation exercise for calves, and train this large muscle group at least once a week.

And no, just because you play football on a Saturday afternoon, that doesn't count as leg training.

2 thoughts on “Quais os melhores exercícios para pernas?”

  1. Good evening, I recently started training, let's say 4 days ago, and I wanted to know if I could leave my legs until the last day of the week, which is Saturday, since I'm off on Sunday and give my legs a rest. or they recommend doing legs in the middle of the week so you don't go day after day always exerting more of the upper part of your body!


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