If you want your legs to be more defined, you need to do up to 5 to 7 repetition range. A classic mistake that most people do is to choose heavyweights. You should avoid this as much as you can as the heavier the weights are, the more recovery you will need. Thus, the longer it will take for stronger legs.
Tip: Avoid using the Smith Machine as it will only allow for small gains in muscle strength.
If you want to get defined legs, you should consider the free weight bar. After a few weeks with the correct exercises listed below, you will see results.
Barbell Back Squat
This type of exercise you improve muscles such as your quads, hamstring, and glutes. Thus, you can consider it one of the ‘best for the buck’ workout that you can do at the gym. You should:
- Choose the right weight so that you can do up to 3 sets
- Before lowering into the squat, ensure that you don’t drop your chin
- To avoid injury, take a deep breath before you lift and once you rise, you can exhale as you return to the start position
- Keep your knees in line with your toes when going down, you should bend at the knees and hips
- To avoid putting pressure on your knees, you should keep your heels flat on the floor
This exercise can also strengthen your ligaments, tendons around the knees, and joints. If you perform it correctly, you will burn a lot more calories too. Without a doubt, this is a whole-body exercise.
Barbell Front Squat
When doing the back squat, you should also do the front squat to avoid muscle imbalance. Such squat will focus on your quads far more than the back squat. As well as, it will prevent less stress on your lower back. Thus, it will minimize the possibility of injury. When doing the front squat, you must:
- Take the free weight off the rack with your hands crossed over your chest
- Support the weight across the front of your shoulders
- To avoid injury, take a deep breath before you lift and once you rise, you can exhale as you return to the start position
- Use your heels and momentum to rise to the start position
- Do up to 3 sets of 8 to 10 reps
You should do these squats for the first 4 to 6 weeks raising the amount of weight gradually. Thus, you must add up to 5 lbs to each side of the bar weekly. Avoid lifting heavy weights for at least 8 weeks. As the weeks pass, you should consider getting started with exercises such as:
- Romanian Deadlifts
- Bulgarian Split Squat
- Hip Thrust
- Standing/Seated Calf Raise
In order to get the best results, we recommend that you rest for 2 minutes between each set. This will give the muscle time to recoup the strength. Having defined legs doesn’t happen overnight. Therefore, progression is key.
