The Top 5 Exercises to Do After Leg Curls for Total Leg Development

Leg curls are a staple exercise in any leg workout, targeting the biceps femoris muscles in the back of the leg. While leg curls are effective for building strength and muscle mass in the hamstrings, it’s essential to pair them with other exercises that target the rest of the leg, including the quadriceps, glutes, and adductor magnus muscles. Here are the top 5 exercises to do after leg curls for total leg development:

1. Leg Extensions

Immediately following leg curls, move on to leg extensions to target the quadriceps muscles in the front of the leg. This exercise helps to maintain balance and symmetry between the front and back of the leg, which is crucial for overall lower body development.

Perform 3 sets of 12-15 reps with a weight that allows you to complete the final reps with difficulty. Rest for 60-90 seconds between sets.

2. Lunges

Lunges are a compound exercise that targets multiple muscle groups in the leg, including the quadriceps, glutes, and adductor magnus muscles. They also help to improve balance, stability, and overall lower body strength.

Perform 3 sets of 10-12 reps (per leg) with a weight that allows you to maintain proper form throughout the entire range of motion. Rest for 60-90 seconds between sets.

3. Glute Bridges

Glute bridges are an isolation exercise that target the gluteus maximus muscle in the buttocks. This exercise helps to maintain proper posture, improve balance, and enhance overall lower body development.

Perform 3 sets of 12-15 reps with a weight or resistance band that allows you to complete the final reps with difficulty. Rest for 60-90 seconds between sets.

4. Adductor Sizzles

Adductor sizzles are an isolation exercise that target the adductor magnus muscle in the inner thigh. This exercise helps to improve flexibility, balance, and overall lower body strength.

Perform 3 sets of 10-12 reps with a weight or resistance band that allows you to complete the final reps with difficulty. Rest for 60-90 seconds between sets.

5. Calf Raises

Calf raises are an isolation exercise that target the gastrocnemius and soleus muscles in the calf. This exercise helps to improve ankle strength, stability, and overall lower body development.

Perform 3 sets of 12-15 reps with a weight or resistance band that allows you to complete the final reps with difficulty. Rest for 60-90 seconds between sets.

In conclusion, incorporating the top 5 exercises to do after leg curls into your workout routine will help to create a well-rounded and balanced lower body. By targeting all major muscle groups in the leg, including the quadriceps, glutes, adductor magnus, and calf muscles, you’ll be able to build strength, muscle mass, and overall athleticism. Remember to always warm up before your workout, and to adjust your weight and reps based on your fitness level and goals. Happy lifting!