What Are The 5 Best Exercises To Bulk Up Your Chicken Legs? Here Is What You Should Know

Learn more about ‘What Are The 5 Best Exercises To Bulk Up Your Chicken Legs?’ According to MedicineNet, keeping your body strong requires that your legs be in excellent condition.

Fortunately, by looking at these go-to exercises from Allison Sizemore, a certified sports nutritionist and online fitness coach with Couture Fitness & Lifestyle Coaching, you can give yourself a boost when it comes to gaining strength and building muscle in your legs. Sizemore gives us the top exercises for building muscle on your “chicken legs.” Bid farewell to your chicken legs and welcome to your newfound strength, tone, and definition.

“There are several techniques for developing strong legs. However, performing countless repetitions of light or banded exercises will not provide the desired results. Pick up some heavy weights if you’re serious about developing an awesome lower body.”

 

What Are The 5 Best Exercises To Bulk Up Your Chicken Legs? Here Is What You Should Know
What Are The 5 Best Exercises To Bulk Up Your Chicken Legs? Here Is What You Should Know

 

In addition, Sizemore adds that “without the heavier exercises, you will never get the legs or glutes you are hoping for, even though some lighter exercises (like banded clamshells and lateral band walks) are great for strengthening specific glute muscles and preventing injuries and muscle imbalances.”

Sizemore advises taking up the following workouts instead. She advises doing them twice weekly, aiming for three to four sets of eight to fifteen repetitions for each.

 

Goblet Squats

man demonstrating kettlebell goblet squat exercises for chicken legs
man demonstrating kettlebell goblet squat exercises for chicken legs

 

You’re probably accustomed to the traditional squat. A goblet squat, however, is a little different.

Sizemore advises you to start with your feet somewhat further apart than hip-width apart. Put your toes in a position where they are pointing slightly outward. Each of your hands should be carrying a kettlebell or dumbbell, and you should keep them close to your chest as if you were holding a goblet.

When you are in the correct posture, bend your elbows until the weights are midway up your chest. Next, push your hips back and squat down. Sizemore emphasizes the importance of maintaining a tall chest, maintaining an equal weight distribution, and avoiding forward leaning as you descend. As you stand back up, dig your heels into the ground.

Barbell Squats

fit man performing barbell squats at gym
fit man performing barbell squats at gym

 

The following squat makes use of a barbell. First, remove the barbell from the rack and place it on your shoulder muscles’ backside. Take two substantial steps back once you’re stable and at ease. Keep your feet about shoulder-width apart and tip your toes slightly outward.

Act as if you’re ready to sit down on a chair to finish the movement. Allow your hips to sag until they are at or just below the level of your knees while maintaining the straightest possible spine. Put most of your weight on your heels, then raise yourself back up into the starting position.

 

Split Squats

man performing dumbbell split squats
man performing dumbbell split squats

 

Are you up for one more leg-focused workout that involves squatting? You are, of course! Sizemore then recommends performing the split squat.

Move forward with a good-sized stride “as though lunging.” As a result, as you move, the heel of your rear foot will rise off the ground. Then, as you lower yourself until your back knee is almost touching the floor, try to keep your back leg as straight as you can. Push yourself back up into the starting posture after that. Perform the prescribed number of reps on one side until you have completed it, then switch to the other side and perform the same number of reps.

 

Sumo Deadlifts

sumo deadlift exercise
sumo deadlift exercise

 

After finishing the different squat exercises, Sizemore advises moving on to the sumo deadlift. You’ll have to use the barbell once more for this one.

Put your feet shoulder-width apart and at a 45-degree angle while standing tall. The term comes from the way a sumo wrestler stands, which is how the posture should be. Of course, you’ll lower yourself by bending at the hips and grabbing the barbell that’s lying on the ground rather than engaging an opponent. Another crucial piece of advice is provided by Sizemore: “Make sure your back is flat in this bottom position and be careful not to round it at any point during the exercise.”

Next, elevate the barbell while pushing your knees and hips up while pressing down on your heels. As you complete the lift, raise the barbell to around mid-thigh height while pulling your shoulders back. Make sure to keep good form as you lower the barbell until it touches the ground.

Hill Walking

close-up man walking uphill, exercises for chicken legs
close-up man walking uphill, exercises for chicken legs

 

Sizemore says, “This is a fantastic low-impact approach to get some activity in without being too hard (and causing a cortisol surge).” This workout will be somewhat more difficult if you go for a stroll in a hilly location. Additionally, Sizemore claims that it will effectively exercise your calves and glutes.

Sizemore advises “trying to squeeze in 10k steps per day” when it comes to how much walking you should be doing, but it actually depends on your unique capabilities and objectives.

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