Tired of doing the same leg exercises every time? Looking to build muscle, lose weight or tone up your legs? We have a list of different leg workouts for you to try at the gym or at home so that you never skip leg day. Your legs are the largest muscles in your body, so by working them harder, you’ll burn more calories. The more Leg exercises you do, the more calories you’ll burn.
When working on your leg muscles, it can often be a bit of a challenge to find an exercise routine that will give you the results you want. There are a lot of different options out there and some require equipment while others don’t. For those with less experience or who don’t have much in the way of equipment, certain workouts could be seen as more challenging.
Here are our top 5 leg exercises
1) Dumbbell Lunge
Lunging is a great Leg exercise to help build muscles. Doing dumbbell lunges is a good way to work on hamstring and quad strength, but also hip and glute health. Lunges are best done at the start of your leg day workout and work best with moderate weight. When performing dumbbell lunges, you can choose to use either a barbell or dumbbells.
The amount of weight you should use will vary depending on the size of the weight. How To Perform Dumbbell Lunges Stand on your left foot and place your right foot in front of you. Keep one knee bent and the other straight. Your left leg should be bent more, so your heel is on the floor.
Read more : Top 10 Triceps Exercises
How to perform a Dumbbell Lunge
Straighten your back. Step up into the lunge, keeping your foot flat on the floor and enough distance apart for a 90-degree angle. Bend your hips until your knees are also at 90 degrees before coming back up. Alternate by stepping forward with your right leg and then back with your left, then do the same thing on the opposite side.
Level: Exercises for your legs
Equipment needed: Dumbbells or Barbell
Benefits: Building leg muscles, improving balance, activating glutes, and improving core stability can relieve neck and shoulder tension. Exercising in water increases the body’s temperature and pressure, stimulating the body and soothing muscles. Swimming can provide relief for neck and shoulder tension due to its low-impact, high-resistance nature.
2) Pistol Squat
Pistol squats are a no-equipment exercise that can be done pretty much anywhere, and this makes them perfect for building all sorts of leg muscles. This exercise combines both strength and flexibility. It’s tough to master the balance, but the effort is worth it.
Sit on the ground with your knees bent and feet flat. Rest your hands on your thighs, and extend one leg out in front of you. If you need more room to stretch, rest your feet on a chair or bench. Carefully lean to the left while stretching out the right leg so that it’s parallel with the ground. Breat he in, then breathe out as you return to the center. Repeat 5 times.
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How to perform A Pistol Squat
Stand with your feet shoulder-width apart, knees bent, and back straight. One foot will be off the floor. When you squat down on the other leg, extend your leg that’s still standing to maintain a balanced position at all times. Keep that position and then go back to the original location.
Begin with a deep breath and then exhale as you squat down. Return to the standing position with your weight on the foot that’s still standing.
Level: Intermediate leg exercise
Equipment needed: None
Benefits: Activates the quadriceps, improves balance and strength. Breathing: Inhale and raise the arms over the head. Exhale and bend at the knees, lowering them until the hands reach just below the feet.
3) Goblet Squat
Squats are one of the most important and common ways to build up muscles in the legs. Any lower body exercise plan would not be complete without at least one squat variation. To use something easier in the beginning, shorten your stance and do a goblet squat instead.
The goblet squat is the most suitable for beginners. It is a variation of the full squat and it involves jumping in the air and returning to the ground with both feet together (without spreading them open) after doing an empty air squat. Do not round your lower back during this movement, and keep your head as upright as possible.
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How to perform a Goblet Squat
Pick a weight for dumbbells or kettlebells that you feel comfortable with. If you would like any personal advice on which weight to start off with, ask one of our gym members when you visit the gym. For the starting position, hold your arms close to each other.
To squat, keep your back straight and head up at all times. Descend until your elbows are at a 90° angle with your knees. Your feet should be flat on the ground with toes pointed outwards and use these points to push against the ground when you are returning to the starting position.
Level: Beginner leg exercise
Equipment needed: Kettlebell
Benefits: Works quadriceps and improves strength. Increases muscle endurance.-Lengthens the time it takes for muscles to fatigue.
4) Romanian Deadlift
The Romanian deadlift, which is a leg exercise, can be effective in building your hamstrings and other leg muscles by not requiring heavyweights. It may also be used for bulking purposes.
For those of you who are unfamiliar with the Romanian Deadlift, it is a bodyweight exercise that consists of lowering the bar until your chin is parallel to the ground and then lifting your body off the floor by bending your knees. The movement can be seen here.
How to perform a Romanian Deadlift
To start with, it’s important to have the weights at the hip level. You should have your shoulders back and a slight bend in your knees. Lower yourself slowly and control the movement by pushing your bum backward with each step. it’s important to keep a good posture and bend your knees slightly when performing these exercises.
Keep lowering until you feel a stretch and the weights have just passed your knees. At this point, drive your hips forward and return to the starting position.
Level: Intermediate leg exercise
Equipment needed: Dumbbells or Barbell
Benefits: Improves hamstring strength targets and isolates the hamstrings Helps with the recovery of soccer players
5) Bulgarian Split Squat
This squat technique gives you the opportunity to focus on your legs individually and without notice. Strength and thigh development should be consistent in each leg, and this technique helps you achieve that. Doing a squat in this way can also help with your balance and coordination.
How to perform a Bulgarian Split Squat
Stand in front of a box or bench. Hold a dumbbell in each hand, take a step forward with one foot and rest your other foot on the top of your foot facing down. Bend your front knee to lower yourself while keeping your back straight. If your heel lifts off the ground, take a longer step forward from the bench. Drive through the heel of your foot to return to the starting position to complete the Leg exercise.
Level: Intermediate leg exercise
Equipment needed: Dumbbells and box or bench
Benefits: Strengthening quadriceps and glutes strengthens the lower back and core muscles and improves posture, which elevates mood.
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