The following group of exercises are featured on the Jefit app. These have been chosen as some of the best exercises by the Jefit coaching staff.Continue reading
Skeletal muscle mass makes up about 35 percent of your bodyweight. This number can vary depending on the size of an individual.Continue reading
Following a review of the Jefit app exercise database, the most often selected leg exercises, have been determined. With more than 1350 different exercises at their disposal, Jefit members picked the following leg exercises most often. The number at the end of each each exercise name is where each of the exercises ranked on our top 25 list, which can be seen below.
Most Often Selected Leg Exercises
Let’s take a look at each of these five exercises. Three of the five are compound exercises, the deadlift, squat, and lunge. When you are short on time, compound exercises are ideal. This type of movement is obviously great under any training circumstance. Compound exercises incorporate a great deal of muscle mass while performing movement utilizing multiple joints. The other two, leg extension and leg curl, are not the most functional as we all know, but will always have a place in certain strength programs.
Top 5 Leg Exercises According to Jefit App Users
Most Often Selected of All Leg Exercises is Barbell Deadlift
The deadlift is a great exercise for strengthening not only the legs but the hips and back muscles as well. A classic compound exercise, this multi-joint exercise made the top 5 most often selected exercises determined by users of the Jefit app. It also takes top honors for the most often selected leg exercise.
The barbell squat is another great, classic, compound movement that seems to always find its way into most strength training programs. Considered a truly functional strength exercise that will pack on muscle size in the lower body. Also ideal for developing overall strength and power. Anytime you can hold or carry a load on the back and shoulders, a by-product will be an improvement in core strength.
Lying Leg Curl
A single-joint exercise that will help develop posterior chain strength, specifically in the hamstring group. Not a very functional exercise. Most likely better off performing single-leg Romanian deadlifts instead, still, came in just outside of our top 10.
Another great multi-joint exercise that many gym goers love. It is a perfect compliment exercise to any leg routine because of the demand the movement places on the hips and legs. The exercise is the twentieth most selected exercise in the entire Jefit exercise database and fourth best rated leg exercise.
This is the final leg exercise and second single-joint exercise, with the leg curl, to make the Jefit list. Not one of the most functional exercises but a great exercise to superset legs with or to place in a machine circuit. Ideal for the bodybuilding community to utilize for their training programs. Also, like leg curl, it’s a safe exercise to perform for many people such as older gym goers or someone coming back from an injury.
Let us know if your favorite exercise made or didn’t make our top most often selected leg exercise list. Below is the complete list of top 25 exercises that are most often selected by Jefit members.
Jefit App Top 25 Most Often Selected Exercises
Try The Jefit App
The award-winning Jefit app, was named best app for 2021 by PC Magazine and Men’s Health. It comes equipped with a customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s huge exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong and recover well using Jefit.
What two leg exercises would you add to a training routine when you get back to the gym? It will depend on individual goals and what’s available in terms of exercise equipment. With all things being equal, one way to determine what the best leg exercises are is through research. More specifically, electromyography or EMG research, is a topic that should be part of the decision making process. Previous content that looked at EMG was published here.
Best Leg Exercises via EMG Research
An EMG device is basically used for measuring very small amounts of electricity generated by muscles right below the surface of the skin. The result of electrodes placed on the skin, show what percentage of muscle area is activated during a specific exercise. According to various EMG research data, the following exercises rate highly when looking for the best in class for muscle activation.
Free Weight Exercise: Squat
From an EMG standpoint, the best free weight exercise, no surprise here, is the Squat exercise. It’s a complete multi-joint exercise that is also functional.
- Doing dropsets is great for improving the amount of weight someone is lifting with the Squat. This is where you reduce the weight by about 25% once muscular failure is reached, and then continue with your set.
- Manipulate the rest time between sets to increase training intensity.
- Try to increase reps – on occasion – from 8-12 (for hypertrophy training) to more in the 12-15 rep range.
- The deeper you go in a Squat, the more you activate your quads & glutes but beware of the knee joint.
- The best angle is about 70-degree or thighs “roughly” just below parallel with the floor.
Machine-based Exercise: Hack Squat
When it comes to an equipment-based exercise to activate the thigh muscles, run to get in line for the hack squat. EMG data was actually higher in some studies than even a barbell Squat most likely because individuals can push a heavier amount of weight.
- Once the hack squat is mastered, progress to different foot positions and widths (narrow/wide), and ultimately to one-leg.
- Switch body position on occasion, facing froward/backward on the machine.
Jefit Leg Focused Training Programs
The Jefit app features currently more than 3350 different strength training programs on its platform. The following three are just a few with a strong focus on the legs and lower body. Stay Strong!