If you want to perform an intense training routine for your legs, then you are in the right place. Here we want to show you the perfect exercises to activate your femoral and glutes and increase the muscle mass of your legs. Remember that it is important to train all muscles to look better aesthetically and avoid injuries. Let's start!
The conventional deadlift is, without a doubt, one of the most important exercises for gaining muscle mass and strength. Although this exercise also works the quadriceps, the greatest effort is made by the hip, so the hamstrings and glutes are activated.
The hip thrust is probably the best exercise you can do if you want to gain muscle mass in your buttocks. You must place your back on a bench or a comfortable surface; place an exercise bar in your pelvis and your feet close to the body to lift the hips easily.
Romanian deadlift with one leg
This exercise creates very little stress on the body's central nervous system while activating the hamstrings. To perform this exercise correctly, we position ourselves as if we were going to do a Romanian deadlift, but we slightly advance one leg.
We know the squat is an exercise mainly for the quadriceps, but the gluteus is also involved in the movement. So, to activate the glutes, we must perform it in the following way: we go down, we go up half of the body, we go down again, and we go up the whole body.
Seated Leg Curl
This is one of the most popular exercises in the gym. When doing it, we must hold on to the seat correctly, and our pelvis does not move during the movement, or we will lose the ability of this exercise to stimulate the back of our legs.
How many series should we do?
This routine is quite simple. For exercises like the deadlift and hip thrust, we can do two sets of 8 to 10 repetitions. For the other exercises, we can do three series of 10 to 12 repetitions.