To build a strong lower body to run your best, you need to do more than just basic squats to see real results. Your goal is actually to target more than one muscle in the upper leg, so there’s a range of different exercises you can do to get an effective workout.
And because there are multiple muscles involved, you should be doing more than just isolation moves. Sure, leg extensions can be great depending on your goals, but especially if you’re working out at home, there are probably better options.
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Trainer adductor side plank., Master the Half.
“The muscles of the thigh are the quads, hamstrings, and glutes,” she says. “Compound movements—exercises that involve multiple joints and muscle groups—will always be superior for muscle gain.”
When you’re looking to add compound movements to your workout, you can use any equipment you have on hand, like dumbbells or kettlebells. For this four-exercise series, Atkins uses dumbbells with a variety of grips.
Perform each exercise for 8 to 12 reps on each side (for everything but Good Mornings):
- Split Squat
- Lateral Squat
- Good Morning
- Rear-Foot Elevated (Bulgarian) Split Squat
For a full lower-body training session, perform 3 to 4 sets of each exercise for 8 to 12 reps per side. To completely hit the muscle group, don’t forget the hip adductors, too. Exercises that work your hip adductors The Perfect Pre-Run Stretches Mens Health US, Running Master the Half.
Brett Williams, a senior editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
