Leg workout exercises are among the most critical components of the body that bodybuilders should prioritize, as the leg is responsible for supporting the weight of the remaining body parts.

My dear friend, if we assume that you sustain an injury to your leg muscles, it will have a detrimental impact on the rest of your body, as you will be unable to perform all of the exercises effectively.

As a result, it is critical that you focus on strengthening your leg muscles and avoid prioritizing other muscles over the leg. Consequently, today we will focus on our comprehensive guide to the full-leg workout.

This is a thorough leg workout, segmented according to the targeted muscle.

 Whether you perform leg workout exercises in the rear or the front, it is crucial to allocate sufficient time and attention to them. Consequently, we will consistently be present on the Golden Forma website, making every effort to encompass all leg exercises.

Now, my esteemed reader, you must complete the entire leg exercise that follows:
 
Exercises that involve the front legs

 
My friend, you must be aware that you must start with front leg exercises and rear leg exercises separately. Therefore, to ensure your complete understanding, we have divided these exercises.
 

Perform an exercise on the device: front elevation with leg extension.

The front leg device is well-known for targeting the leg muscles. Every gym includes this well-known front-leg exercise. It is a strong isolation exercise that primarily targets the front leg muscle and is one of the most effective exercises for increasing the size and strength of the front leg.

The following steps and images demonstrate its effectiveness:

• Arrange your legs on the pillow in a way that is comfortable for you.
• Hold the handrails on each side and adjust the weight to your liking.
• Increase the weight, then decrease it again.
• Continue to execute this procedure until the necessary quantity is complete.
• To prevent injury to the knee joint, refrain from straightening your leg at the top if the weight is substantial.
   

Exercises: lunges

The lunge exercise is a critical component of a comprehensive leg exercise that effectively targets the leg. It is one of the lower body’s compound exercises, like squats, and is especially important for the front leg because it enlarges and strengthens it.

Additionally, it contributes to the improvement of leg muscle flexibility and body balance. You can perform this exercise in a variety of ways, such as walking or exercising in place, and you can easily do it at home by following the provided steps and pictures.

• Make sure the feet are as wide as the shoulders, then hold the weight.
• While descending with the limb that advanced at a 90-degree angle to the ground, take a step forward with one leg, whether it is the right or left leg.
• Make sure the foot of the moved leg is completely flat on the ground before elevating the second leg’s heel.
• Make sure your back is straight, and you do not lean forward or backward.
• Keep your hand by your side as you ascend and descend.
• Try to maintain balance on each side and avoid losing equilibrium.
• Perform the same movement with the other limb, then ascend backwards as you did when moving forward.
• Repeat this pattern on each foot 8–10 times.

 (Advice for this exercise):

This exercise can be done in the hack squat, with the bar or dumbbells, or on a chair for advanced lifters.
 
If you are a beginner, either carry a modest weight or refrain from carrying a weight and perform the same exercise.
To facilitate the process, make sure your feet are controlling the weight, not your limbs or back.
Exercises for the back legs
We recommend performing the back leg exercises separately and in a manner entirely distinct from the front leg exercises, as there are numerous options available. Immediately, my friend, you must commence the meticulous perusal of the subsequent exercises:

Leg curl exercise

In any gym, the back device holds a prominent position. To achieve a comprehensive leg workout, it is essential to incorporate this exercise to target the back of the leg. This exercise is appropriate for all levels and effectively isolates the back muscle. Whether you are a novice or an advanced athlete seeking to strengthen your back muscles, the following steps illustrate why you should incorporate this exercise into your training regimen:

• Lie on your stomach, using the back device for the limb.
• While grasping the two handles in front of you, place a weight that is appropriate for your weight.
• Position the pillow under your leg for comfort.
• Place your leg beneath the pillow, raise the weight, and then lower it again.
• Continue this process until it is complete.

Deadlift

Most athletes worldwide compete in bodybuilding or other sports, with the deadlift exercise being one of the most potent compound exercises ever devised to lift substantial weights.

It is a common misconception that the dead lift exercise primarily targets the lower back. However, this is incorrect. The exercise aims to stimulate the leg muscles, specifically the back muscle and the buttocks.

• Make sure that your two legs are at shoulder level and that the bar is in front of your feet. Stand up erect.
• Bend the knee slightly, maintain a straight spine, and return the hip joint.
• Next, descend to below the knee, and then ascend once more.
• Continue to execute this procedure until the necessary quantity is complete.
   

Standing calf raises

The machine’s calf raise exercise is well-known and targets the calf muscle. It is a crucial component of the rear leg exercises, and it is available at most gyms. To perform this exercise, follow the steps and images provided:

• Place only your foot points on the machine, keeping the rest of your body suspended in the air.
• Push your body upward.
• Ensure you complete the necessary repetitions.

Exercise Back Squat

The back squat exercise, which is often referred to as a lower body exercise, is a compound exercise that targets every muscle in the legs. It can be used for back leg and quadriceps exercises, and it also requires muscles in the upper body to stabilize the load and protect the spine, making it one of the most effective full-body exercises

. The back squat exercise increases strength and muscle gain, as well as enhancing the movement patterns we practice daily. Therefore, incorporate it into your leg day for a thorough leg workout.

Here is a summary of the exercise steps and their corresponding instructions.

•  Position the bar on the safety rack at a height that is equivalent to shoulder level, with a suitable weight.
• Adjust the bar to your upper thighs, position it behind your shoulder, or place it on your shoulder if you are performing the back squat exercise on a low bar.
• Then, place your feet on the floor and lift the bar off the rack, taking small steps back one foot at a time until you reach your desired position. 
• Squat with your chest elevated until the bottom of your thighs is parallel to the floor.
• Then, push your feet through the floor to raise yourself back up.
• Perform this exercise for three sets, with eight to ten repetitions.