Your legs make up almost half of your body. And they are made up of the largest and some closely interlinked muscle groups in the entire body. If you are a fitness pro, you would know that there is no way you can meet your fitness goals without focusing on your leg work out. So here we have compiled a list of 7 leg exercises of varying intensity that you can easily try at home. And this workout is best because
- Almost everyone (regardless of their fitness level and stamina) can give it a try.
- This workout targets all the major muscles in your lower body and
- You can simply try this at home.
So without wasting any more time, let’s get started.
Squats is perhaps the best workout for lower body. It targets your quads hamstrings and glutes and strengthen your lower back and legs. Start by standing with your feet hip-distance apart. With your chest up and back straight, slowly bend your knees. Make sure you push your hips back and get into a position such that your thighs are parallel to the ground. Hold the position for 10-30 seconds and return to your original position. Gradually start with lesser number of sets and increase as you get used to this workout.
For best results, complete 3 sets of squats with 10 repetitions in each set.
A slight variation of squats for a stronger lower body is pistol squats. In the beginning, this workout may be tough but as your muscles get used to the movement, pistol squats or single leg box squat can be a great addition to your lower body workout.
Start by standing close to but face away from a box (or any other surface that is almost 40 cm above the ground) that can hold your weight. Now lift your right leg in front of you and gradually lower yourself into the squat position until you are sitting on the box. Now stand up again and repeat the same movement with your left leg. This completes one cycle. Gradually increase the number of cycles until you reach 10. For best results incorporate atleast 3-5 sets of pistol squat in your workout routine.
Following the tough pistol squat, incorporate a calf raise in your workout routine. This simple, low intensity exercise will not only help you recover from the more difficult pistol squats but can help strengthen your glutes and hamstrings. Start but standing straight. Now raise your heels off the ground and feel an upward stretch in your body. In this move, you are standing on your toes. Stay in this position for up to 30 seconds and relax. Repeat this 10 times in each set and target the completion of 3 sets.
To strengthen your legs, core and lower back, lunge is an excellent addition to your workout routine. Start by standing start. Now with your right foot, take a big step forward and lower gradually until both your knees are bent at angle of 90O. Now return to the original standing position. Continue to repeat the same downward bend first with your right leg and then with your left leg. Complete 10 repetitions of lunge in each set and aim for 3-5 sets in your workout.
Side lunge is a slight variation of lunge however the difference is that instead of stepping forward, you take a big step on your side. And then lower your knee until it is bent at 90o. Similar to lunge, complete all your repetitions with your one leg before you switch to the leg. Complete 10 repetitions of each set and go for 3-5 sets of side lunge.
Now that we are done with a few standing workouts, it is time to try a few donkey kicks. Get on all fours such that your shoulders are exactly above your wrists and your hips are right over your knees. Keeping your core engaged, lift your right leg behind and stretch with your knee bent such that the sole of your right foot is facing the ceiling. Now gently bring your right leg back into the original place and repeat the action with your left leg. This completes one cycle. Make sure you go for 10 cycles in each set and target a completion of 3-5 sets.
Now finally, it is time to get on your back. Start by lying straight on your back with your knees bend such that they are close to your buttocks. Now lift your hips and lower back such that your body is in a straight line from your knees to your neck. Hold this position for 30 seconds and return to the original position. Repeat this workout at least 5 times for stronger legs and lower back.
Legs are the most important part of your body so why not try the best workout that adds strengthen and flexibility to your glutes, quads, hamstrings and calves.