7 Exercises to Get Rid of Chicken Legs

2 minute read

7 Exercises to Get Rid of Chicken Legs

Exercises

Leg curls

Leg curls isolate the hamstrings. Use a leg curl machine or resistance bands to perform lying or seated leg curls, focusing on squeezing the hamstrings at the top of the movement.

Lunges

Lunges are excellent for targeting each leg individually, helping to correct muscle imbalances. They work the quadriceps, hamstrings, glutes, and calves. Perform walking lunges, reverse lunges, or stationary lunges to vary the stimulus.

Leg Press

Leg press machines are great for isolating the quadriceps, hamstrings, and glutes while providing support for the lower back. Adjust the seat and foot placement to target different areas of the legs.

Calf Raises

Calf raises target the calf muscles (gastrocnemius and soleus). Perform them using a calf raise machine, a step, or with body weight by standing on the balls of your feet and lifting your heels as high as possible.

Hip Thrusts

Hip thrusts target the glutes, hamstrings, and lower back. Sit with your upper back against a bench, feet planted on the ground, and a barbell across your hips. Drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down with control.

Leg Extensions

Leg extensions isolate the quadriceps. Sit on a leg extension machine with your legs under the pad and extend your knees to lift the weight. Focus on squeezing your quadriceps at the top of the movement, then lower the weight back down with control.

Squats

Squats are a compound exercise that targets the quadriceps, hamstrings, glutes, and lower back. Perform squats with proper form, ensuring your knees don't extend beyond your toes and your back remains straight.

Engagement:

Have any more questions about the article? Email Newsletter@GymChomp.com to talk with us! Community support goes a long way in the fitness journey, and your insights might just be the motivation someone else needs.