Want to kick-start your workout with leg exercises? Want to get in shape without having to spend hours at the gym or on pricey exercise machines? If so, then you’ve come to the right place. Here, I’ll give you the lowdown on some of my favorite leg exercises, as well as how to get started using them in your workouts.
One of my first favorite leg exercises, particularly for those who have a bit more experience, is the barbell squats. The high bar squats are performed standing with feet shoulder-width apart. Next, squat your hips back until your thighs are parallel to the floor. Now, stand and walk forward, leaning on the high bar to increase tension and force in your legs.
Another one of my best leg exercises, and probably one of my favorites for women as well, is the single-leg deadlift. To do this exercise, make sure to use a heavyweight, at least 90 pounds. Next, lower the weight slowly, keeping your back straight. Slowly raise the weight back to the starting position, pausing there for a moment before returning it. Make sure to engage your core muscle, which will be used to stabilize your body during the lift.
One of my favorite leg exercises, especially for women, is leg press-ups. They’re a great way to target your quads, as well as shoulders, biceps, and triceps. To do them, sit in a chair with your feet hip-width apart. Next, lift your knees high enough that you can feel resistance as you make the move up to a pushup.
One of my favorites for improving my overall fitness and mobility, especially for my hips, is the hip split squat. To do this exercise, first lay down on your back, facing your feet. Second, bend your knees to make a semi-squat position. Thirdly, position your hands directly under your hips, then extend your arms out to your sides.
Now lift your buttocks off the floor. Make sure that your inner thigh is flat against the floor. Once you’ve raised your buttocks, move your hands to the sides and bring your hips back to the original position. While your body is in the middle of the movement, contract your abdominal muscles, bringing them up to your shoulders. Then return your hips to the original position and repeat as many times as you can.
Another great exercise for both your upper and lower body, squats are great for building endurance but are also great for improving your appearance. To do squats, first lay down on a flat bench with a heavy ball or resistance band. Second, squat down so that your thighs and right leg are outside of your left leg. Your left leg will be positioned in front of your right leg, while your right leg will be in front of your left leg.
Thirdly, raise your chest up as high as you can. When raising your chest, use your hips to guide your chest up. Your arms should be positioned along your rib cage. Lastly, contract your abdominals and bring your ribs back towards your shoulders. This movement should last for three counts.
Another important exercise that can help you improve your physique is the plank. To perform a plank, lay flat on your back, with your palms resting on the floor. Next, cross your arms so that both hands face each other and then move both of your feet into your elbows, making sure that they are touching. Bring your gaze straight throughout this movement.
One exercise that is incredibly beneficial for increasing the full range of motion is the lunge. To perform a lunge, start in a standing position and bend your knees and place your feet under your shoulders. Next, lean back as far as you can and press yourself up until your chest is out in front of your body. You should feel the stretch in your groin area. This exercise is great for developing the quadriceps, hamstrings, as well as calves.
As mentioned, there are plenty of leg-building workouts out there. However, if you want to maximize muscle growth, you should focus on movements that put the most stress on your legs. Also, you must pay attention to what you eat and drink whey protein if you don’t eat enough protein during the day. These workouts should not be incredibly complicated and should focus on basic movements that develop large groups of muscles at the same time. By doing these workouts regularly, you will find that you are able to gain more muscle mass, have more flexibility, and are able to burn more calories. Additionally, by doing these workouts regularly, you will be able to enjoy better overall health.