A PhD in bodybuilding breaks down why these two moves are something to do if you’re short on time.
Last updated on August 20, 2024
Short time? Tired of long, grueling leg workouts? Reading this while stranded on a desert island and for some reason still wanting to train legs with limited equipment?
If you said yes to any of the above – if it’s the latter, we applaud you for getting your priorities straight – the 2 best leg exercises you can do to build and maintain muscle are:
Dubious; Don’t take our word for it. Professional bodybuilder and PhD Dr. Eric Helms says if he could only do two leg exercises, it would be these two. Here’s why.
The 2 best leg exercises to build and maintain muscle
Helms discussed this hypothetical at the end of one of his episodes Iron Culture podcast on August 19, 2024.
- “They asked me what two lower body exercises would i choose if i could only do two to build or maintain muscle,” Helms said, explaining that a former bodybuilding client had asked that question that nearly sidelined Helms.
- “I really had to think about it, but I said the split squat high on the back leg and a leg curl“, he continued.
Let’s dive into Helms’ reasoning and teach you how to do these obviously muscle-bound things.
1. Bulgarian Split Squat
Dr. Helms chose 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 the 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 anchored on your own private island, but Helms has science on his side.
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, laces down, on the edge of the bench.
- Brace your core and squat until both legs are bent at 90 degrees.
[Related: Best Whey Protein Powders for Muscle Growth]
2. Seated leg curl
Bulgarian split squats are simple. submerged on your island, you can do them by holding a couple of coconuts or a turtle or something. However, the second of the two best leg exercises, the sit-up 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 structural muscle (meaning it affects two joints), optimal Leg hypertrophy training should contain a movement that requires you to bend your knee while keeping your hip still.
In this respect, Helms believes that the seated leg curl is unparalleled, and he’s right. A 2021 comparative paper showed significantly greater development of hamstrings (14% vs. 9%) than seated leg curls where your hip is flexed instead of prone curls where your hip is extended. (2)
How to do it
- Sit in the seat and adjust the pads so that the back of your knees are slightly off the edge of the seat and your thighs are firmly pressed down.
- Lean forward keeping a straight back and grab the handles to stretch your hamstrings.
- Slide your feet by pressing the backs of your ankles into the pillow.
[Related: Best Pre-Workout Supplements for Leg Workouts]
The Big Picture
“How close to ideal [workout] can i make it with my limitations?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 an amazing and practical lens through which you should look at your workout routine and the moves you make in it.
Stuck on a desert island? Tragic indeed – but if you can MacGyver a leg curl machine out of bamboo or something, at least you won’t lose your earnings waiting for your rescue.
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References
- Mackey ER, Riemann BL. Biomechanical differences between the Bulgarian Split-Squat and the 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 Muscle Bleeding Muscle Hypertrophy but Protection of Similar Damage after Long vs. Short Muscle Length Training. Med Sci Sports Exerc. 2021 Apr 1;53(4):825-837. doi: 10.1249/MSS.00000000000002523. PMID: 33009197; PMCID: PMC7969179.
Featured Image: Dusan Petkovic / Shutterstock
