Short on time? Bored of long, arduous leg workouts? Are you reading this while trapped on a deserted island and, for some reason, still want to train legs with limited equipment?
If you said “yes” to any of the above — if it’s the latter, we applaud you for having your priorities straight — the 2 best leg exercises you can do to build and maintain muscle are:
Doubtful? Don’t take our word for it. Pro bodybuilder and PhD Dr. Eric Helms says, if he could only do two leg exercises, it would be those two. Here’s why.
The 2 Best Leg Exercises To Build & Maintain Muscle
Helms discussed this hypothetical on the tail end of an episode of the Iron Culture podcast on Aug. 19, 2024.
- “I was asked which two lower-body exercises I’d pick if I could only do two to build or maintain muscle,” said Helms, explaining that a former bodybuilding client of his had posed this question which nearly stumped Helms.
- “I had to really think about it, but I said the rear-foot-elevated split squat and a leg curl,” he continued.
Let’s dive into Helms’ rationale and teach you how to do these, apparently, muscle-making must-do’s.
1. Bulgarian Split Squat
Dr. Helms selected this split squat variation as one of the best leg exercises because, “You have to do some isolated knee extension and stability, and you’re hitting both glutes and quads at the same time.”
You might balk at the idea of not doing a two-legged, heavy-duty squat variation like the back squat while moored on your own private island, but Helms has science on his side.
- A study from 2021 comparing the Bulgarian split squat to the back squat noted that the former has higher glute activation while also conferring the stability-related benefits of unilateral training. (1)
How To Do It
- Hold a dumbbell in one or both hands and stand about a foot in front of a bench.
- Place one foot, shoelaces down, on the edge of the bench.
- Brace your core and squat down until both of your legs bend to 90 degrees.
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2. Seated Leg Curl
Bulgarian split squats are simple; marooned on your island, you can do them while holding a pair of coconuts or a turtle or something. However, his second of the two best leg exercises, the seated hamstring curl, would require some engineering.
- Helms discussed the value of the leg curl as a hamstring exercise throughout the podcast with co-host Omar Isuf.
- Because the hamstrings are a bi-articular muscle (meaning it affects two joints), optimal training for leg hypertrophy should contain one movement that requires you to bend your knee while your hip stays put.
In that regard, Helms thinks the seated leg curl is second-to-none, and he’s right. A 2021 comparison paper showed significantly more hamstrings growth (14% vs. 9%) from doing seated leg curls where your hip is bent rather than prone curls where your hip is extended. (2)
How To Do It
- Sit in the seat and adjust the pads such that the back of your knees are slightly off the edge of the seat and your thighs are firmly clamped down.
- Lean forward while maintaining a straight back and grab the handles to stretch your hamstrings.
- Curl your legs by pushing the backs of your ankles against the pad.
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The Big Picture
“How close to the ideal [workout] can I get with the constraints I have?” Dr. Helms asked rhetorically after endorsing the Bulgarian split squat and leg curl as the two best leg exercises for anyone with limitations on how long, often, or hard they can exercise.
It’s a phenomenal and practical lens through which you should view your workout routine and the movements you put in it.
Stuck on a deserted island? Dire straits indeed — but if you can MacGyver a leg curl machine out of bamboo or something, at least you won’t lose your gains waiting to be rescued.
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References
- Mackey ER, Riemann BL. Biomechanical Differences Between the Bulgarian Split-Squat and Back Squat. Int J Exerc Sci. 2021 Apr 1;14(1):533-543. PMID: 34055144; PMCID: PMC8136570.
- Maeo S, Huang M, Wu Y, Sakurai H, Kusagawa Y, Sugiyama T, Kanehisa H, Isaka T. Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Med Sci Sports Exerc. 2021 Apr 1;53(4):825-837. doi: 10.1249/MSS.0000000000002523. PMID: 33009197; PMCID: PMC7969179.
Featured Image: Dusan Petkovic / Shutterstock
