💥 The TOP 9 BEST Thighs & Calves
👇 The essential moves you need for true lower-body fat-burning power
So which moves make leg day count the most? Below is PT Ollie Frost’s best lower-body moves that will guarantee maximum muscle growth in the least amount of time.
1. 💥 Single leg glute bridge
No points for guessing where this move is gearing for gains: your glutes. But that’s not all it does. According to Frost, this exercise also targets your lower back and hamstrings, vital areas for increasing your squat strength and improving your explosive power.
✳️ How to
- Lie on the floor with your feet flat and knees bent.
- Lift one leg off the floor and raise your knee towards your chest.
- Push through the heel of the foot still on the floor to lift your hips as far as you can while keeping your back straight.
- Return to the start position under control.
2. 💥 Overhead squat
Think you’re a true man? You will be after a few reps of this. An overhead squat will push the limits of your flexibility, stability, balance and strength while also highlighting any weaknesses in your erector spinae, adductors and rhomboids (your hips, essentially) that you may need to work on with the next exercise on this list.
✳️ How to
- Grab a barbell with palms facing down and hands almost at the ends of the bar. Lift it to your chest then overhead, locking your arms and retracting your shoulders to take the weight. This is your start position.
- Keeping your arms straight and taking care to not arch your back, push your hips back and bend your knees to lower your body until your thighs are parallel to the floor.
- Drive your heels into the floor to push yourself explosively back up to the start position.
- Repeat, then lower the bar under control after you’ve finished all your reps.
3. 💥 Deadlift
Because you can’t beat the classics. Not only will this lower-body staple build significant size in your legs, but it’ll also build a strong posterior chain that will help improve body posture and add inches to your height.
✳️ How to
- Stand with feet slightly wider that shoulder-width apart, with the barbell on the floor in front of you.
- Bend at the knees and the hips to take hold of the bar with an overhand grip; your hands should be shoulder-width apart.
- Straighten your legs slightly to load the tension on the bar.
- Head up, back straight: squeeze your glutes, tighten your shoulder blades and pull in your lower abs.
- Stand up
4. 💥 Turkish get up
Want level up your squat? Start with this exercise. This move will maximise your hip mobility and range of movement, allowing you to lift heavy with other moves.
✳️ How to
- Lie down and hold a kettlebell just above your right shoulder.
- Extend your right arm and push the kettlebell directly above you, then straighten your left arm out to your side. Bend your right knee and move it across your body, placing your foot on the floor
- Keep watching the kettlebell, still at arms length above you, as you move into standing position. Slowly reverse the movement until you’re lying down, then bring the kettlebell back down to your shoulder.
5. 💥 Barbell step up
Squats and deadlifts may be great at targeting both pins at once, but when it comes to preventing imbalances, you’ve got to step up your workout. By targeting one leg at a time, this uni-lateral move ensures both legs pack a kick. Simply give more reps to your side that’s playing catch-up and you’ll be firing with both barrells in no time.
✳️ How to
- Stand with a barbell balanced on your shoulders behind your neck.
- Place your right foot onto the elevated platform and push up through your heel to lift yourself up and place your left foot on the platform.
- Step back down with your right foot, concentrating on flexing your hip and the knee of your left leg.
- Repeat all your reps on one side, then swap legs.
6. 💥 Barbell squat
How could we leave this one out? The barbell squat, the classic compound cornerstone of all leg moves hikes up your muscle-building T-levels through targeting your larger muscle fibres. To put it simply: any decent leg day deserves this move.
✳️ How to
- Stand with your feet more than shoulder-width apart – this wide stance will allow a deeper squat, getting your glutes and hamstrings involved.
- Hold a barbell across your upper back with an overhand grip – avoid resting it on your neck. Hug the bar into your traps to engage your upper back muscles.
- Take the weight of the bar and slowly squat down – head up, back straight, buns out. Lower yourself until your hips are aligned with your knees, with legs at 90 degrees – a deeper squat will be more beneficial but get the strength and flexibility first. Drive your heels into the floor to push yourself explosively back up. Keep form until you’re stood up straight: that’s one
7. 💥 Calf Raise
✳️ How to: Begin by standing with your feet shoulder-width apart. Draw your abs inward to stabilize your body as you lift up onto the balls of your feet, keeping your knees straight but not locked. Pause at the top and squeeze your calf muscles, then lower back down to the ground. That’s one rep. Complete 15.
8. 💥 Single-Leg Calf Raise
✳️ How to: Begin by standing with your feet shoulder-width apart. Raise your left foot and bend your knee so your leg forms a 90 degree angle. Keeping your leg lifted, rise up onto the ball of your right foot. Pause at the top and squeeze your calf muscle, then lower back down to the ground. That’s one rep. Complete 15 reps on each side for a full set.
9. 💥 Seated Calf Raise
✳️ How to: Sit on the edge of a box or chair and place a yoga block (or equivalent prop) underneath each of your feet. Your toes should be on the blocks with your heels hanging off. Hold a dumbbell in each hand and rest them on top of your thighs. Rise up on the balls of your feet lifting your knees and thighs upward at the same time. Pause for a moment, then lower back down to start. That’s one rep. Complete 15.