Leg Workout

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What separates a good leg workout from a great one?

As much as you may have wanted to see them here, leg extensions and curls didn't make the cut for this list of the best leg exercises. In fact, while they can be useful toward the end of your workout, they probably aren't even among the top 20, because single-joint moves just don't deliver much bang for your training buck.

Across the board, multijoint leg exercises top this list. In addition to recruiting more muscle mass into the movement, multijoint exercises generate greater release of the muscle-building hormones testosterone and growth hormone. The amount of muscle called into play is critical on leg day because there are so many large muscle groups involved: the glutes (three muscles), quads (four muscles), hamstrings (three muscles), and calves (two muscles). And that list doesn't even include stabilizer muscles that are also recruited into many multijoint movements!

Squat (High And Low Bar)

Squats are king because they're simply the most challenging leg movement you can do, especially when loaded appropriately. They work all the lower-body musculature (we're counting glutes), and have been shown to spike muscle-building hormone release. In fact, we even know that squatting before doing curls has been shown to significantly improve arm strength

Front Squat

Some individuals find that squats build their butts well, but they really need help building their quads. If that's you, try front squats! By shifting the bar from the back to the front of the body, even just 6-8 inches, you change the relative amount of muscle loading that occurs. Front squats emphasize the quads over the glutes and hams, which means you'll sacrifice some of the load.

Olympic Lifts: Snatch And Power Clean

Why it's on the list: Movements like snatches and power cleans take some serious dedication and technique to master, but they can be unrivaled when you are trying to improve jumping power or squat strength. In fact, one scientific study found a nearly 18-percent greater improvement in squat 1RM after following an Olympic-based program compared to a traditional powerlifting program

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