Get Legs of Steel by Following This Exercise Routine

If you want legs of steel, you need to do the right exercises. We'll outline some key points to achieve this, in the following article.
Get Legs of Steel by Following This Exercise Routine

Last update: 25 February, 2020

Your legs are the base of your body, so training them is important. However, many athletes don’t take this into consideration. Because of this, we’re going to dedicate this article to teach you how to get legs of steel with a few specific exercises. Take notes, and include them in your own routine!

Exercising your legs is certainly hard work – they’ve got some of the biggest muscles in your body, after all! If you want results, you need to work them out at least a couple of times a week. Just be sure to give yourself enough rest between workouts so the muscles can continue adapting.

Also, it’s important not to be scared to mix and combine, choosing different movements and exercises that focus on different muscles. Remember too that a good diet can also facilitate your process of muscle recovery.

Exercises to get legs of steel

So, let’s learn about the best exercises you can do for legs of steel. Take notes, and incorporate them into your daily routines!

1. Sumo squats

Sumo squats can be very effective, especially for your glutes. They’re basically a more advanced version of traditional squats. To do them, spread your legs wide apart. Your feet should be pointed out while you perform the sumo squat.

A woman practicing a sumo squat.

Because of the position, the muscles that you work in a sumo squat are different than in regular squats. This type of squat demands more of your glute muscles and thighs.

2. Leg press

To do this exercise, you’ll need the kind of press machine that you can find in any gym. It’s one of the best ways to develop your leg muscles.

When you begin this exercise, you should start with your feet slightly wider than the width of your hips and lower the machine slowly toward your body. Once your knees are bent and you can feel the pressure in your legs, return to the starting position.

A woman using a leg press machine.

Take into consideration that you need to keep your lower back flat at all times. Never completely lock your legs when you return to the starting position. This will help you to avoid injury.

3, Lunges with dumbbells

To do lunges with weights, you need to situate yourself with your feet hip-width apart and hold a dumbbell in each hand. then, do a lunge forward with the left leg; bend and then straighten it. You should keep your torso perpendicular to the ground, with your weight distributed between your two legs.

A woman performing lunges with dumbbells.

Align your front knee with your front ankle, keeping the weight on your heels instead of your toes. Keep doing lunges for 30 seconds, then change sides for another 30 seconds.

4. Jump squats for legs of steel

The last exercise for getting legs of steel is the jump squat. This exercise uses your body weight so that you get the maximum benefit out of every repetition. Keep in mind that when you apply this amount of pressure to your legs, you’re using all of your muscles at their maximum potential.

To begin, you should separate your feet in a position from which you can jump. Then place your hips back, and after squatting, use the impulse to jump. When you come back down, bend your knees to soften the impact and repeat.

A woman performing jump squats.

This exercise is both explosive and dynamic, and it works all of your leg muscles and increases your heart rate! It’s a very complete exercise to keep you in shape.

To conclude, we recommend that you do 5 series of 10 repetitions of each exercise to get the most benefit out of each one of them. Remember too that all you need to get legs of steel is a complete list of efficient exercises, and to follow a balanced diet. 

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    • Farias, M. C. de, Borba-Pinheiro, C. J., Oliveira, M. A., & Vale, R. G. de S. (2014). Efectos de un programa de entrenamiento. Revista Ciencias de La Actividad Física, 15(2), 13–24.
    • Bishop, M., Fiolkowski, P., Conrad, B., Brunt, D., & Horodyski, M. (2006). Athletic footwear, leg stiffness, and running kinematics. Journal of Athletic Training, 41(4), 387–392.

The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.