Ask any gym-goer and you will understand the immense significance of a ‘leg day’ in his/her fitness routine. For those who are not acquainted to the phrase ‘leg day’, it refers to the day that is solely assigned for leg exercises. With an extensive variety of leg exercises, there is something suitable for every individual across ages and fitness goals. It enables you to add further variety and increase the level of difficulty by introducing heavy weights like dumbbells and kettlebells, and other gym equipment.
These heavyweights and equipment increase the intensity of leg exercises and pose a greater challenge for your legs and core muscles, that is, muscle groups of your abdomen and back. Yes, you read that right! Not just your core muscles, but certain parts of your upper body too. Quite a multi-tasker, indeed!
As a beginner, it is advisable to start slow and without heavyweights, increase the intensity of the leg exercises as your body gets increasingly more comfortable with the controlled pace of your leg workouts. This not only enhances the effectiveness of leg exercises, but also minimises the scope of pains, strains, muscle pulls and severe injuries. Remember, for leg exercises, quality scores over quantity.
Fancy a perfectly sculpted lower body? Here an article written just for you
Leg exercises do not only bear results for your legs, but has an equally positive impact on other parts of your body. They are a great option as core and cardio exercises. Since your legs are the base of the human body, exercising them inevitably works various other parts of the body as well. The compounded movements created by exercising the legs, engages different groups of muscles.
For instance, when you perform sit-ups, they automatically engage your core and act as a great cardio workout too, apart from being beneficial for your leg muscles. Core refers to the mid-section of your body, that is, the muscles at the back and abdomen.
Sit-ups also have an effect on your glutes, hamstrings and quads. Therefore, it exercises your upper body as much as it does your lower body. What’s more, it builds muscle mass in these areas and helps in strength training. Similarly, deadlifts and squats do for your lower back what sit-ups do for your core. All these add up to making you more efficient in all the functional areas of your daily life. Phew!
It goes without saying that legs with well-toned muscles will help you run faster, and that too, for a longer time. Once you’ve started working out your legs, it’s your chance to step up and bid goodbye to the stiffness and niggling pain that you are so familiar with. Leg exercises also ensure better stability and improve the release of testosterone, the natural hormone that builds muscles, and growth hormones. With the strength of your legs, perfectly complemented with a toned back and abs, you are all set to run faster than you ever have!
With every step you take, you burn more calories. Be it walking at a leisurely pace or a physically intensive fitness regimen, it proves to be effective in shedding those calories from your leg, which is the biggest muscle group of the human body. With the growing strength of your leg muscles, you will be able to take on exercises that are even more intense, thus, improving your endurance and strengthening your muscle groups further. Incorporate a bit of strength training for your legs, along with leg workout, and you will have those sinewy legs that we all long for.
Lower back pain? Now what’s that! Yes, that’s what your reaction will be when you work out your legs. Back pain is the result of a lack of stability in your muscle groups, specifically your core muscle groups. As we’ve already discussed before, a disciplined fitness routine for your legs stabilises and strengthens your upper body muscles, along with your lower body. Another reason for lower back pain and injuries can be exercising incorrectly. Do them as directed, under the keen observation of your professional trainer, and lower back pain will soon be an unfamiliar concept.
Exercising the largest muscle group of your body generates energy that burns calories. Leg exercises like deadlifts and squats and deadlifts burn calories like no other workout routine possibly can.
Your legs are the root of your body. Be it a local marathon or a professional outdoor game, the strength, stability and endurance of your leg muscles play a defining role.
Physical endurance automatically makes you tougher mentally. Physical strength boosts your confidence and will power, it widens your horizons and makes you feel determined enough to go beyond your existing boundaries and set new limits.
Hold a dumbbell in each of your hands and step forward with one of your feet. Move the other leg backwards and place it on a chair or raised platform, which is no more than 6 inches over the ground level, with the upper surface of the feet facing downwards. Bend the front knee of the leg positioned on the floor, so that the knee joint is at a reversed right angle to the floor. Return to your original standing position, and repeat the same step with the other leg. Take care not to lock out the knee.
Benefits: Looking for exercising your glutes and quadriceps? This is one of the leg exercises that you can try out. It focuses on both your legs equally, unlike bilateral exercises that usually pay attention to the stronger leg, neglecting the weaker one. Additionally, it makes your legs stronger and builds muscle mass on your thighs.
Professional trainers vouch for this exercise and gym enthusiasts cannot have enough of it! From a standing position, shoot one of your legs straight forward, balancing your body weight on the other leg. Next, lower your glutes and hips and then bend your knee to do a full squat, with the foot firmly planted on the floor. Maintain the same position for the leg that you have extended straight out to balance your body. Pick yourself up on one leg and return to the standing position to complete one rep. Repeat the step with the other leg.
Benefits: This leg exercise is a one of the most effective workout options for your glutes, hamstrings and quads. Not only does this leg exercise do great for muscle building, the niggling pain and sharp stretch of your leg muscles with every movement is a reminder of how great a leg exercise it is!
Hold a dumbbell in each of your hands and place one foot forward. Bend your knees, taking care to ensure that your front knee is in line with the tip of your toes. If it does, take a longer step forward. At this position, the other leg is already stretched straight backwards. Make sure that this knee stops just short of reaching the floor. Let your front foot bear your body weight while you straighten it back up to return to your original standing position. This completes one rep. Now you can repeat the same with the other leg.
Benefits: This leg exercise involves several muscle groups of your lower body, proving to be effective for glutes, hams and quads, while at the same time working your core, knees joints, foot and ankle.
Hold a kettlebell in the bottoms-up position, with its rounded side at the top. Step forward and turn the kettlebell to the opposite side of the body. Next, turn it back up to its original position while getting your legs together to complete one rep. You can do this leg exercise forward, backward or while walking.
Benefits: This leg exercise challenges your hip flexors, while being an effective workout option for your glutes. Besides being a great exercise for your legs and development of your quads, it also serves as a great option for strength and endurance training. Not just that, these are as much beneficial for muscles of your abdomen, shoulders, biceps, triceps, forearms and back.
Stand upright on your right leg and squat down till your knee joint is at right angles and is in line with the tip of your toes. Jump and ensure that you land on the ball of your foot. Repeat this with the left leg.
Benefits: As easy as it may appear, it is one of the most powerful leg exercises to add to your leg training arsenal. It works on your core strength and stability, while developing the muscles of your legs, quads and glutes.
Place your right hand on the back of a chair that is of the height of your hip and then place your left hand on your hip. Position your heels together, keeping your toes apart. Extend your left leg backwards and then turn it to the right. Hold your knees straight and toes pointed. Bend the other leg slightly, and pulse your left leg towards the midline, making an imaginary ‘L’ shape. Maintain this position for 30 seconds. Add a small lift of about one inch to each pulse for another 30 seconds. The, forward your left arm, place your left heel to your chair, flex your foot, and pulse your leg back in the same position for another 30 seconds.
Benefits: This exercise for your legs throws a challenge to your abdomen and glutes, while improving your balance. Besides, it powers your hams and core muscles – just the right leg exercise, that you cannot do without, for those sculpted legs.
For this exercise for your leg, do a lunge, that is, bend your knees, so that your knee is in line with the tip of your toes. Next, jump up, and bring your knee up while jumping.
Benefits: Yet another intense and hardcore workout for your legs, it adds strength, power and stability to your lower body, specifically your quads, glutes, hamstrings and calves.
Stand upright side-on to your bench and position the nearer foot on the bench, leaving sufficient space to accommodate the other foot. Step up the other feet on the bench and then step down to the same side where you started from. Repeat this step to complete your reps for this side, turn around and do the same for the other side.
Benefits: This is one of those exercises for your legs that make it to the list of must-do exercises for professional athletes, bodybuilders and weightlifters. It is one of the most effective workout options for developing your glutes and quads.
For this plyometrics drill, stand tall, place your feet hip-width apart, bend your knees and squat till your knees are at right angles to the floor and is also in line with the tips of your toes. Hold this position while leaping forward twice. Then, leap backwards twice. Make an effort to ensure that your leaps are as long as possible, while keeping your head, neck, shoulders and hands relaxed. Start with a slow speed when you are a beginner, gradually increasing the speed and lowering the squat as you get comfortable with this leg exercise.
Benefits: Plyo frog squats are especially effective in adding power to your hips and legs, while, boosting your overall mobility and increasing your flexibility. To top that, it strengthens your core by exerting pressure on your abdomen.
For performing this leg exercise, you have to start by standing upright with your feet hip-width apart. Join your hands together in front of your chest or position them on your hips and then bend your elbows out on your sides. Extend your left leg at the back and then to the right, while bending your right knee at a right angle to the floor. Return your left leg to the original position and then straight back up to the starting position to complete one rep. Do the same for the right leg.
Benefits: Tone, strengthen and build muscle mass on your hips, backside, calves, hams and quadriceps with this leg exercise. What’s more, it imparts stability to your hips and also improves your posture.
Lie on your back with both your arms on either side. Bend both your knees upwards and feet flat on the ground. Raise your glute and abdominal muscles while keeping your feet firmly on the floor. Hold this position for 2 to 5 seconds before gradually returning it back down on the floor to complete one rep. Repeat this step as many times as recommended by your physical trainer. You can do this leg exercise with one leg at a time, with the other leg either raised in the air or placed off the floor.
Benefits: The leg stretch exercises your buttock, abdominal and calf muscles, thereby building muscle mass and making you feel flexible.
Start this leg exercise by standing up straight with your feet shoulder-width apart. Squat till your thighs are parallel to the floor and not further down towards the floor. Holding this position, jump as high as possible to complete one rep. Repeat as many times as advised by your professional instructor. You can make this exercise even more challenging by picking up weights on both your hands.
Benefits: This leg exercise stretches and strengthens your muscle groups at the glutes, calves, hamstrings, quadriceps and core.
Stand up straight, take a long step forwards with one leg while keeping the heel of the other leg raised. If it crosses the line, take a longer step. Make sure that the knee is in line with the tips of your toe. Bend slowly until your back knee is close to the floor, but does not touch it. Push back up and return to the starting position to complete one rep and repeat with the same leg as many times as advised. This leg exercise too can be performed with a dumbbell on both hands
Benefits: This weighted plyometric leg exercise enhances your power and strength, while at the same time improving mobility, and building the muscles of your glutes, hams, quads and calves.
Leg exercises can be performed by both men and women. However, some of these leg exercises are sometimes considered to be more suitable for men than women, and vice versa. The number of reps and weights being lifted can be customised to suit varied health objectives. Goals may vary between individuals as some aim for simply toning up their leg muscles, some may want to build muscle mass, while others may be pursuing some other fitness goal.
Here is a list of effective leg exercises that are suitable for men and women:
Hold a dumbbell in each of your hands and step forward with one of your feet. Move the other leg backwards and place it on a chair or raised platform, which is no more than 6 inches over the ground level, with the upper surface of this feet facing downwards. Bend the front knee of the leg positioned on the floor, so that the knee joint is at a reversed right angle to the floor. Return to your original standing position, and repeat the same step with the other leg. Take care not to lock out the knee.
Benefits: Looking for exercising your glutes and quadriceps? This is one of the leg exercises that you can try out. It focuses on both your legs equally, unlike bilateral exercises that usually pay attention to the stronger leg, neglecting the weaker one. Additionally, it makes your legs stronger and builds muscle mass on your thighs.
Professional trainers vouch for this exercise and gym enthusiasts cannot have enough of it! From a standing position, shoot one of your legs straight forward, balancing your body weight on the other leg. Next, lower your glutes and hips and then bend your knee to do a full squat, with the foot firmly planted on the floor. Maintain the same position for the leg that you have extended straight out to balance your body. Pick yourself up on one leg and return to the standing position to complete one rep. Repeat the step with the other leg.
Benefits: This leg exercise is one of the most effective workout options for your glutes, hamstrings and quads. Not only does this leg exercise work well for muscle building, the niggling pain and sharp stretch of your leg muscles with every movement is a reminder of how great a leg exercise it is!
Hold a dumbbell in each of your hands and place one foot forward. Bend your knees, taking care to ensure that your front knee is in line with the tip of your toes. If it does, take a longer step forward. At this position, the other leg is already stretched straight backwards. Make sure that this knee stops just short of reaching the floor. Let your front foot bear your body weight while you straighten it back up to return to your original standing position. This complete one rep. Now you can repeat the same with the other leg.
Benefits: This leg exercise involves several muscle groups of your lower body, proving to be effective for glutes, hams and quads, while at the same time working your core, knees joints, foot and ankle.
Hold a kettlebell in the bottoms-up position, with its rounded side at the top. Step forward and turn the kettlebell to the opposite side of the body. Next, turn it back up to its original position while getting your legs together to complete one rep. You can do this leg exercise forward, backward or while walking.
Benefits: This leg exercise challenges your hip flexors, while being an effective workout option for your glutes. Besides being a great exercise for your legs and development of your quads, it also serves as a great option for strength and endurance training. Not just that, these are as much beneficial for muscles of your abdomen, shoulders, biceps, triceps, forearms and back.
Stand upright on your right leg and squat down till your knee joint is at right angles and is in line with the tip of your toes. Jump and ensure that you land on the ball of your foot. Repeat this with the left leg.
Benefits: As easy as it may appear, it is one of the most powerful leg exercises to add to your leg training arsenal. It works on your core strength and stability, while developing the muscles of your legs, quads and glutes.
Place your right hand on the back of a chair that is of the height of your hip and then place your left hand on your hip. Position your heels together, keeping your toes apart. Extend your left leg backwards and then turn it to the right. Hold your knees straight and toes pointed. Bend the other leg slightly, and pulse your left leg towards the midline, making an imaginary ‘L’ shape. Maintain this position for 30 seconds. Add a small lift of about one inch to each pulse for another 30 seconds. Then, forward your left arm, place your left heel to your chair, flex your foot, and pulse your leg back in the same position for another 30 seconds.
Benefits: This exercise for your legs throws a challenge to your abdomen and glutes, while improving your balance. Besides, it powers your hams and core muscles – just the right leg exercise that you cannot do without for those sculpted legs.
For this exercise for your leg, do a lunge, that is, bend your knees, so that your knee is in line with the tip of your toes. Next, jump up, and bring your knee up while jumping.
Benefits: Yet another intense and hardcore workout for your legs, it adds strength, power and stability to your lower body, specifically your quads, glutes, hamstrings and calves.
Stand upright side-on to your bench and position the nearer foot on the bench, leaving sufficient space to accommodate the other foot. Step up the other feet on the bench and then step down to the same side where you started from. Repeat this step to complete your reps for this side, turn around and do the same for the other side.
Benefits: This is one of those exercises for your legs that make it to the list of must-do exercises for professional athletes, bodybuilders and weightlifters. It is one of the most effective workout options for developing your glutes and quads.
For this plyometrics drill, stand tall, place your feet hip-width apart, bend your knees and squat till your knees are at right angles to the floor and is also in line with the tips of your toes. Hold this position while leaping forward twice. Then, leap backwards twice. Make an effort to ensure that your leaps are as long as possible, while keeping your head, neck, shoulders and hands relaxed. Start with a slow speed when you are a beginner, gradually increasing the speed and lowering the squat as you get comfortable with this leg exercise.
Benefits: Plyo frog squats are especially effective in adding power to your hips and legs, while, boosting your overall mobility and increasing your flexibility. To top that, it strengthens your core by exerting pressure on your abdomen.
For performing this leg exercise, you have to start by standing upright with your feet hip-width apart. Join your hands together in front of your chest or position them on your hips and then bend your elbows out on your sides. Extend your left leg at the back and then to the right, while bending your right knee at a right angle to the floor. Return your left leg to the original position and then straight back up to the starting position to complete one rep. Do the same for the right leg.
Benefits: Tone, strengthen and build muscle mass on your hips, backside, calves, hams and quadriceps with this leg exercise. What’s more, it imparts stability to your hips and also improves your posture.
Lie on your back with both your arms on either side. Bend both your knees upwards and feet flat on the ground. Raise your glute and abdominal muscles while keeping your feet firmly on the floor. Hold this position for 2 to 5 seconds before gradually returning it back down on the floor to complete one rep. Repeat this step as many times as recommended by your physical trainer. You can do this leg exercise with one leg at a time, with the other leg either raised in the air or placed off the floor.
Benefits: The leg stretches exercise your buttock, abdominal and calf muscles, building muscle mass and making you feel flexible.
Start this leg exercise by standing up straight with your feet shoulder-width apart. Squat till your thighs are parallel to the floor and not further down towards the floor. Holding this position, jump as high as possible to complete one rep. Repeat as many times as advised by your professional instructor. You can make this exercise even more challenging by picking up weights on both your hands.
Benefits: This leg exercise stretches and strengthens your muscle groups at the glutes, calves, hamstrings, quadriceps and core.
Stand up straight, take a long step forward with one leg, while keeping the heel of the other leg raised. If it crosses the line, take a longer step. Make sure that the knee is in line with the tips of your toe. Bend slowly until your back knee is close to the floor, but does not touch it. Push back up and return to the starting position to complete one rep and repeat with the same leg as many times as advised. This leg exercise too can be performed with a dumbbell on both hands.
Benefits: This weighted plyometric leg exercise enhances your power and strength, while at the same time improves mobility, and helps in building the muscles of your glutes, hams, quads and calves.
Here are some basic tips that you must keep in mind while exercising your legs at home
Leg exercises are so much more than what their name suggests. It is not restricted solely to your lower body, but has a positive effect on your core muscles and upper body as well. Isn’t it time to say, “Come on, bring it on!”?
Disclaimer: The tips & exercises suggested are the personal opinion of the writer. Kindly consult a licensed physician/dietitian/practitioner before implementing the same.
