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10 exercise routines to keep your leg muscles in check



As you go about performing upper body exercises like bench presses and curls, it is important to remember that leg workouts are also just as important. For anyone new to bodybuilding and fitness, it is important to keep in mind that leg muscles are to be worked on almost as regularly as the upper body muscles are trained. This is to give your body a proportional look and prevent the awkward “V” shape appearance where the legs appear overly tiny as compared to your upper body muscles.

On that note, let’s get more elaborate about leg workouts and all that it entails.

What are leg workouts?

What are leg workouts?

Leg workouts are a set of physical exercises specifically designed to target and strengthen the muscles in your lower body, which includes your thighs, hamstrings, quadriceps, glutes and calves. These exercises play a crucial role in enhancing overall physical fitness and are essential for a well-balanced physique.

Let us simplify things a little. Your front thigh muscles, called the quadriceps, are what help you straighten your knees. Consider the fact that your quads are working every time you walk. Now turn your body to the back, where you will discover the hamstrings. They are the ones that bend your knee and give you that strong push-off while you’re moving.

Then there are the glutes – the term “glutes” describes a trio of buttocks muscles. These muscles are essential for many lower body motions, such as hip extension and thigh abduction. And do not forget about the calves—those muscles in the back of your lower legs. They are responsible for your daily movements, helping you walk, run and even jump.

Now, why are leg workouts worth every bit of effort? First off, they are like a power-up for your lower body. You will notice more strength and agility in your day-to-day activities when you exercise them.

But it is not just about the function. A balanced and contoured appearance may be achieved with strong legs. Imagine a tree with robust roots; that is you with your powerful legs serving as a foundation. They also assist with posture. Your spine stays straight and is less likely to have those annoying back issues if your lower body is strong.

Not to mention the advantages in terms of aesthetics. Legs that are toned and defined not only look great but also make clothing shopping easier and more enjoyable. Your clothing will fit differently, and you’ll feel more self-assured.

Leg workouts to try out

Leg exercises are typically intended to strengthen your lower body and raise your level of fitness overall. These workouts target key leg muscular groups, including the glutes, strong hamstrings, and powerful quads. A thorough and effective leg training regimen is ensured by the unique approaches offered by each exercise to transform your legs into a powerful force.

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The exercises are listed below, explained simply:

1. Squats


Squats are a crucial exercise for strengthening the lower body. They provide you with a full-leg exercise by working your quadriceps (front thigh muscles), hamstrings and glutes. Squats, however, work more than just your legs; they also strengthen your core and enhance your balance. When you do squats, it challenges your stabilising muscles, which helps you coordinate your movements better. You may target particular muscle groups with different squat variations, including front squats and barbell squats.

Squats may be performed using only your body weight or additional weight for a more intense workout. They are a simple yet effective workout for improving your lower body’s strength, stability and general fitness. So, make sure to incorporate squats into your exercise regimen.

2. Lunges


Lunges are a great lower body workout that targets a variety of muscles, including your glutes, hamstrings and quadriceps. Though they do not simply work your legs, lunges also strengthen your core and improve your balance. Lunges help you move more steadily and enhance your balance. You may target particular muscles with several lunge variations, including forward, backwards and side lunges. With or without additional resistance, you can perform lunges. Lunges involve stepping forward, backwards or to the side while keeping your back straight and your core engaged.

Here are the key types:

how to do lunges

Forward Lunge: Step one foot forward, lower your body until both knees form a 90-degree angle, then return to the starting position.

Reverse Lunge: Step one foot back, lower your body until both knees form a 90-degree angle, then return to the starting position.

Side Lunge: Step one foot to the side, lower your body until the bent knee forms a 90-degree angle, then return to the starting position.

3. Romanian deadlift

Romanian deadlift

The Romanian deadlift is one of those powerful leg workouts that primarily targets your lower back and back muscles in your legs. You need to grip a barbell with your hands shoulder-width apart to perform it. The next step is to bend at the hips while maintaining a straight back. Your rear leg muscles will get a great stretch and workout with this controlled action. This exercise helps you become more flexible while also strengthening the leg muscles in your back. Additionally, it helps to strengthen your lower back, which is crucial for developing your whole lower body. If you regularly perform Romanian deadlifts, you’ll develop both strength and flexibility, resulting in a robust body.

4. Leg press

Leg press

A crucial part of lower body training is the leg press exercise. Your feet should be level on the platform while you use a machine to position yourself with your hips below your knees. Your back is firmly pressed into the seat while you extend your legs against the opposition. This targeted motion gives your quadriceps, hamstrings and glutes a thorough leg exercise.

People who want to increase their strength while putting the least amount of strain on their lower back can use the leg press. It is the perfect workout for both novice and expert trainees since it provides exact control over resistance. Your lower body will get stronger and more stable as a result of using the leg press in your exercise regimen, which will pave the way for a well-balanced physique.

5. Bodyweight calf raise

Bodyweight calf raise

The bodyweight calf raise is a fundamental exercise designed to strengthen the calf muscles. To begin this exercise, place your feet approximately hip-width apart on a level surface. Your weight is then transferred to the balls of your feet when you lift your heels off the ground.

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For stability, this needs a regulated state of balance You softly re-enter the earth with your heels after achieving top posture. You can practise this activity as many times as you’d like. The soleus and gastrocnemius muscles in the calf are the major targets of the bodyweight calf raise. It is a reasonably easy but very powerful activity that improves the stability and strength of the lower legs.

6. Dumbbell step-up

Dumbbell step-up

Targeting the quadriceps, hamstrings and glutes, the dumbbell step-up is an engaging lower-body exercise. To perform this exercise, stand in front of a bench or an elevated surface. Let your trailing leg dangle off the bench while holding a dumbbell in each hand. To ensure that your thigh is parallel to the floor as you step up onto the bench, lead with your leading leg.

You should control yourself as you raise your body, then slowly lower it again. Leg workouts like this one help with balance and coordination while also stabilising muscles. Strengthening the legs, especially the quadriceps, is a great way to do it. With the dumbbell step-up, you may modify the exercise by changing the bench height or dumbbell weight.

7. Calf raises

Calf raises

Calf raises are a fundamental of leg workouts targeting the calf muscles. Start by standing with your toes on an elevated surface, such as a block or step, to complete this exercise. Hold on to anything solid if you need support. Then, elevate the balls of your feet while elevating your heels as high as you can. Reposition your heels so that your calves are stretched. The soleus and gastrocnemius muscles in the calves are largely worked during this exercise, which increases lower leg strength and stability. It is a straightforward motion that is essential for actions like walking, sprinting and jumping.

8. Glute bridges

Glute bridges

The glute bridge is a highly effective exercise for targeting the gluteal muscles and hamstrings. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Lift your hips off the floor, creating a straight line from your shoulders to your knees. Squeeze your glutes at the top of the movement, then lower your hips back down.

This exercise primarily focuses on the glutes, aiding in strengthening and toning the muscles in your rear end. Additionally, it engages the hamstrings, making it a valuable addition to lower-body workouts. Incorporating glute bridges into your routine can lead to improved posterior chain strength and stability, contributing to better overall physical performance.

9. Kettlebell swing

Kettlebell swing

The kettlebell swing is a stimulating workout that works a variety of muscles throughout the body. Begin by standing with your feet shoulder-width apart and a kettlebell on the ground. Keep your palms towards you as you grasp the weight with both hands. Lift the kettlebell off the ground by first stretching your hips. Allow your hips to tilt back as you swing the kettlebell between them.

After that, swing the kettlebell up to shoulder height by strongly extending your hips. Manage the decline while launching the following rep with momentum. The posterior chain, which includes the hamstrings, glutes and lower back, is the focus of this exercise, which also works the shoulders, arms, and core.

The kettlebell swing is a great exercise for getting strong, becoming more athletic, and burning calories. Adding it to your routine can make you more powerful, increase your stamina and help you move better.

10. Reverse lunge

Reverse lunge

Here is how to go about it the reverse lunges: As you grip dumbbells, place your feet about hip-width apart. Your body should be lowered until your back knee is practically touching the ground and your front leg is positioned so that you look like you are sitting in a chair.

Keep your back straight, and keep your body upright. Use your rear foot to push off the ground to return to the starting position. Before moving to the other leg, complete all the repetitions on the first one. This workout improves stability and balance in addition to targeting particular leg muscles. People who seek stronger legs and improved coordination should consider it.

The reverse lunge is a flexible addition to leg workouts. You can make it easier or harder by changing the weight and intensity. If you include this exercise in your routine, you will get stronger, more stable, and have better overall leg fitness.

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