Leg Day Workout for Testosterone Boost

Regular workouts in the gym shouldn’t revolve around abs and biceps training; your legs need some exercise too. Although you’re probably thinking “I knew that already” just observe people in your gym and you’ll notice many of them neglect to work their legs. That’s why they have ripped muscles in the upper body while their legs are tiny. Don’t be one of those people! Leg day can only contribute to your overall training, make you more attractive, and boost your testosterone levels significantly. Here is the workout to do for an excellent testosterone boost.

READ: Legs workouts are linked to brain health

Can I boost testosterone with leg workouts?

Before we even start with exercises you can do during leg day, it is crucial to address the question that’s on your mind now. Is it, actually, possible to boost testosterone with leg exercises? Doesn’t that sound a bit unrealistic?

The short answer would be YES, but you need more than that. Leg workouts can increase testosterone levels because they activate more muscles than some other types of exercise. Evidence shows that the amount of muscle stimulated during a workout is directly related to the amount of testosterone that is released.

Bear in mind that the more muscle fiber you stress during an exercise, the more testosterone is released into the bloodstream. Legs are the biggest muscles in a human body and performing targeted exercises has the potential to increase testosterone levels significantly.

Now that you know leg workout can, indeed, give your testosterone much-needed boost, you’re ready to start exercising or to introduce variety into the existing routine. Testosterone-boosting leg day workout is outlined below.

Front squat

The front squat is a strength training exercise, and a growing body of evidence confirms that this type of training induces growth hormone and testosterone release regardless of age. This particular exercise emphasizes the quadriceps and the upper back. Performing the exercise requires a more upright posture than the back squat, thus minimizing flexion in lumbar spine and increasing core stabilization. To do a front squat, you should:

• Stand straight with feet shoulder-width apart holding a barbell across your chest
• Making sure you don’t arch your back, push the hips back and bend the knees to lower the body until the thighs are parallel to the ground
• Drive the heels into the ground to return to starting position

Ideally, you should do five sets of five reps of this exercise with a one-minute rest period.

 SEE ALSO: Legs Home Workout

Barbell lunge

The barbell lunge is one of the most beneficial barbell exercises, yet it can be problematic since many people don’t execute it properly. Not only does the exercise activate quadriceps, but you’ll also experience your core is engaging too. Barbell lunge is a major part of leg workout, and it can help boost your testosterone, but you’ll also have better erections too.

Studies show that more than 20% of patients with erectile dysfunction also have low levels of testosterone. Low levels of this hormone are closely associated with manifestations of other factors linked with ED including diabetes, metabolic syndrome, and atherosclerotic disease.

To perform this exercise, you should:

• Place the barbell across the back after you’ve chosen the appropriate weight
• Step forward with your right foot
• Sink into lunge
• Drive yourself back up and repeat the process with the other leg

Do four sets of ten reps and take a one-minute break in between.

Hack squat

Many bodybuilders do hack squats for lower-body development. The exercise is performed on a sled that allows a person to squat at a 45-degree angle. Hack squats target quadriceps, hamstrings, glutes, and due to the stability provided by a machine, the exercise could be a safer way to start building strength when you’re recovering from an injury.

READ: 20 Minute Massive Legs Workout

Performing hack squat involves placing the back against the machine and hooking shoulders under provided shoulder pads. Position the legs in the platform and place arms on the side handles. Without locking the knees, straighten your legs and start slowly lowering the unit by bending the knees until your knees are bent at a 90-degree angle.

In order to do hack squat if there’s no machine around, you should:

• Stand straight with feet shoulder-width apart
• Hold a barbell around you at arm’s length
• Keep head up and back straight
• Squat until thighs are parallel to the ground
• Return to the starting position
• Repeat

Do three sets of 15 reps with a one-minute pause time.

Leg extension

Leg extension is a resistance training exercise that targets quadriceps primarily. This is an excellent exercise that enhances muscle strength and improves your endurance. The exercise can produce a similar effect to that described in Virectin reviews: testosterone boost, endurance, and stronger erections. Just with this exercise you also get stronger legs with defined muscles.

Performing leg extensions is easy! Here’s how to do it:

• Sit on a leg extension machine
• Use the quadriceps to push forward and straighten legs in front of you
• Return to the starting position

Do three sets of 20 reps with one-minute break time.

Single dumbbell calf raise

Calves are usually neglected, and this exercise is ideal for activating these muscles. What makes single dumbbell calf raise so beneficial is the ease of performance. Even beginners, with little to no experience, can perform this exercise and enhance the size and definition of the calf on each leg.

MUST READ: Great Legs Routine Using Dumbbells

To do this exercise, you should:

• Sit on a bench and rest toes on a weight plate you placed on the ground
• Place a dumbbell on the knee with right hand the handle and left hand on the top
• Lift toes as high as possible
• Pause
• Return to the starting position

Do three sets of eight reps and take a one-minute break in between.

Conclusion

Leg workouts are usually neglected which is unfair because they enhance size and definition of muscles in your legs. Plus, they also increase testosterone levels and indirectly inducing many health benefits associated with sufficient levels of this hormone. Now that you know what to do during leg workouts, you just have to start exercising.