Leg training: The ultimate strength training for your body

Why you shouldn't neglect your leg training

Leg training is one of the most crucial components of strength training – and yet it's one of the training areas that many athletes tend to neglect. While biceps, chest, and abs often take center stage, legs are far too often neglected. Strong legs are not only the foundation for athletic performance, but also for a healthy, strong, and balanced muscular system. Those who train their legs regularly benefit from more stable joints, improved posture, increased energy expenditure, and an overall more athletic physique. In this guide, you'll learn everything you need to know about effective leg training. We'll explain why training the lower body is so important, which exercises are essential, which equipment will benefit you the most, and how to achieve the best results. We'll also cover the seven basic strength training exercises and show you how to cleverly integrate them into your training.

Why leg training is essential

Many fitness enthusiasts focus on the visible upper body—broad shoulders, a strong chest, or defined arms. But without strong legs, the body literally lacks its foundation. Legs not only carry our entire weight, they are also involved in almost every movement. Whether running, jumping, climbing stairs, or lifting—all of this would be impossible without powerful leg muscles. Furthermore, the muscles of the lower half of the body make up about 50 percent of total muscle mass. Neglecting these muscles not only wastes enormous potential for muscle building but also limits growth in other areas of the body. Intensive leg training also activates large muscle groups, which increases the release of growth hormones and testosterone. This hormonal effect also benefits the upper body. Last but not least, leg training plays an important role in injury prevention. Strong thighs and calves relieve pressure on the knees and ankles, stabilize the hips, and support the spine. Anyone who is physically active – whether playing football, tennis, running or cycling – benefits twice: their performance increases, while the risk of strains or ligament injuries decreases.

The seven basic exercises of strength training

Before we delve into the specific exercises for leg training, it's worth taking a look at the seven basic exercises of strength training. These form the foundation of any solid training plan, as they engage multiple muscle groups simultaneously and develop functional strength.

Squats

The squat is considered the king of all exercises. It not only trains the quadriceps, hamstrings, and glutes, but also the core. Squats are the most fundamental exercise for strong legs and essential for anyone serious about building strength.

Deadlifts

In the deadlift, the legs, back, and core work together like no other exercise. The posterior chain—that is, the glutes, hamstrings, and back extensors—are particularly challenged. This makes the deadlift one of the most valuable movements for leg training.

Bench press

Although this is an upper-body exercise, the bench press is one of the great basic exercises. The legs play a supporting role, providing stability on the bench.

Shoulder Press (Overhead Press)

Shoulder presses also primarily target the upper body. However, core tension—especially in the legs and core—ensures that the weight can be pushed upwards with stability.

Rowing

Rowing is the basic exercise for a strong back. The legs contribute to stabilization, especially when performed standing with a barbell.

Pull-ups

Pull-ups are one of the best bodyweight exercises of all. They primarily train the back and arms, but a stable lower body ensures smooth movement.

Dips

Dips are an effective exercise for the chest, shoulders, and triceps. When combined with other core exercises, they round out a holistic training plan.

For our leg training topic, squats and deadlifts are particularly crucial, as they provide the greatest progress in muscle building, strength, and stability in the lower body. But the other basic exercises also demonstrate that the body functions as a unit, and strong legs contribute to every movement.

Effective leg training: Which exercises are essential?

When it comes to leg training specifically, some exercises are essential. These include multi-joint exercises, which target multiple muscles simultaneously, and isolation exercises, which specifically focus on individual areas.

The most important exercises for a strong strength unit include:

• Squats in all variations: Back squats, front squats, goblet squats
• Leg press: for controlled and safe training with heavy weights
• Lunges and split squats: for coordination, balance and muscle building
• Leg extension and leg curl: for targeted isolation of quadriceps and hamstrings
• Calf raises: for defined and strong lower legs
• Hip Thrusts: for maximum glute development

This combination ensures that thighs, buttocks, hips and calves are trained equally – for a harmonious and powerful overall appearance.

Which equipment is useful for leg training?

While free exercises like squats or lunges have the advantage of promoting functional strength and stability, machines offer enormous advantages in terms of safety, targeted muscle engagement, and training control. Machines are indispensable, especially for heavier weights or for beginners.

At motion sports you will find a wide selection of high-quality leg equipment:

• Leg press: Classic for thigh and buttock building - Our recommendation for home use: ATX® Leg Press 45° - Leg Press Classic
• Hackenschmidt machine: For safe and clean squat movements - Ideal: ATX® Leg Press Hackenschmidt Combo 4inONE
• Leg Extension/Leg Curl Machine: Isolated training of the quadriceps and hamstrings - Combined in the following machine Leg Extension / Curl Machine Stack Weight - Vision Fitness
• Calf machine: For strong lower legs with the ATX® Seated Calf Raise - calf machine seated

These machines offer the great advantage of allowing you to isolate individual muscle groups and work them with a high training load – perfect for targeted muscle building.

Avoid mistakes when training your legs

Many trainees make similar mistakes that can hinder progress or even lead to injury:

1. Too little weight or too much weight: Find the right balance.
2. Poor technique: This is especially important when doing squats or deadlifts.
3. Neglecting the back: Hamstrings and glutes are just as important as quadriceps.
4. No progression: Only those who increase regularly become stronger.

With the right training plan, the right equipment, and consistency, you'll reach your goal. Leg machines have the advantage of making the movement safe and guided, which can be especially helpful when starting your leg training.

Nutrition and regeneration: The underestimated factors

Leg training is intense and demands the entire body. Therefore, nutrition and recovery play a crucial role. Without sufficient protein intake, muscles cannot grow. Carbohydrates, which provide energy for heavy workouts, are equally important. Recovery should not be underestimated either: Adequate sleep, active recovery, and targeted stretching are essential for muscles to adapt and grow.

Conclusion: Your path to strong legs

Leg training isn't a "nice-to-have," but an absolute must for anyone who wants to be stronger, fitter, and healthier. With the seven basic strength training exercises as a foundation and the best leg equipment from motion sports, you'll lay the foundation for lasting success. Whether you want to build muscle mass, increase strength, or prevent injuries – the key lies in consistent training, proper technique, and the right equipment. Discover our leg equipment now and turn your leg workout into the ultimate strength training session.

Note: This blog post is for informational purposes only and is not a substitute for professional training advice. Consult a professional if you have any health concerns.