Top 11 Leg exercises for well toned leg?
when you think about leg exercises your mind straight away goes towards dead lifts , squats or variations around . But lower body does not just enlist your quads and hamstrings but there are a lot of other muscles .When you perform these exercises, you’re not just hitting the major muscles . But you also work on your core , improve your balance , and work upon things like grip strength , which surely pays off in the long run.
The Best Workout Routines Ever, According to Science
A strong lower body is pretty crucial to any kind of performance—whether you’re looking to improve your sports performance , gym work , or just daily functional performance And yes , we said “strong lower body” .
Choose a handful of exercises that would help you out strengthen each and every muscles of your legs from the hamstrings to the calves and also these are good enough for your knees and ankles.
1. Front Squat
Set a barbell on a power rack or anything similar to that the height should be around your shoulders . Now grab the the barbel and lift your arms up above your head so that your hands are parallel to the floor then take then bring the barbell back to shoulders and let it rest on your finger tips and just be sure your elbows should be all the way up throughout the movement Now set your legs as the width of your shoulders and squat as slow as possible without losing the arch of your backbone.
2. Bulgarian Split Squat
Take a lunge length stand and keep a rack behind yourself that should be your knee height , now keep one of your leg on that rack and bend with the other leg holding the barbel at your chest and let the other leg's knee bend and touch the ground.
3. Romanian Deadlift
Among One of the best deadlift variation, hold a barbell with a shoulder-width grip in front of you and stand with feet hip-width apart. Bend your hips lower and , putting a force on your hamstrings and ankles lift the bar up with your arms while you go upwards your lower back should be in a arched position and hold it until you feel your hamstrings stressed then go back slowly .
4. Squat
In a squat rack grasp the bar get your shoulders beneath it and hold the bars slightly out of your shoulders width squeeze your shoulder belts against and now put some pressure on your knees and push the bar upwards loft it above the rack till your backbones becomes straight and hold there for a second and then slowly bring it back to rest .
5. Dumbbell Step up
Stand behind a bench or any other elevated surface so that yours thighs are parallel to the surface. Next hold dumbbell in each of your hands and now step up with one of your foot , stand straight on the bench or the elevated surface then come down . Repeat the same with another leg .
6. Deadlift
Stand straight up with feet hip-width apart and your shins should be at least an inch away form the bar. Grip the bar in a reverse manner and now push your bends into straight arms and forcing your knees pushing upwards , keep your back flat. And let your thighs and calves feel the stress , if you won't let it it won't grow.
7. Swiss Ball Leg Curl
Brace your abs on a stability ball. Raise your hips I'm the air and keep your knees straight now all you have to do id try to roll the ball , bend your knees and roll the ball once away and then back to yourself and all this while keep your hips elevated .
8. Single-Leg Romanian Deadlift
Hold a dumbbell in one of your hand and stand on the opposite legs as in opposite of the hand your holding the dumbbell in . Now slightly bend your knees and your lower back facing the ground till you feel your back arched then forcing your hips get back to the posture you started with
9. Leg Press
Before sitting on the machine don't forget to adjust it as per Convenience so that your hips are rested on the bench your knees are just above your hips and now push the weights up and while bringing it down be careful not to go too low or you risk your lower back coming off the seat (which can cause injury).
10. Bodyweight Calf Raise
Stand on your toes separating your foot with a certain distance now just putting pressure on your toes push the base with the balls in your toes and come down as you begin to feel your calves stressed , the only way to get your calves bigger and after you do it for some time if you want you can hold weight in your hands as well .
11. Walking Lunge
Stand with your feet hip width, hold a dumbbell in each hand. Now step forward with one of your leg and try to take as big steps you can and bend the other in such way so that knees of the that particular leg touches the surface and then repeat the next rep with another leg .
Before you get into these heavy weight exercises make sure you are already doing some stretching and some basic leg exercises so that you are able to prevent the injuries .
when you think about leg exercises your mind straight away goes towards dead lifts , squats or variations around . But lower body does not just enlist your quads and hamstrings but there are a lot of other muscles .When you perform these exercises, you’re not just hitting the major muscles . But you also work on your core , improve your balance , and work upon things like grip strength , which surely pays off in the long run.
The Best Workout Routines Ever, According to Science
A strong lower body is pretty crucial to any kind of performance—whether you’re looking to improve your sports performance , gym work , or just daily functional performance And yes , we said “strong lower body” .
Choose a handful of exercises that would help you out strengthen each and every muscles of your legs from the hamstrings to the calves and also these are good enough for your knees and ankles.
1. Front Squat
Set a barbell on a power rack or anything similar to that the height should be around your shoulders . Now grab the the barbel and lift your arms up above your head so that your hands are parallel to the floor then take then bring the barbell back to shoulders and let it rest on your finger tips and just be sure your elbows should be all the way up throughout the movement Now set your legs as the width of your shoulders and squat as slow as possible without losing the arch of your backbone.
2. Bulgarian Split Squat
Take a lunge length stand and keep a rack behind yourself that should be your knee height , now keep one of your leg on that rack and bend with the other leg holding the barbel at your chest and let the other leg's knee bend and touch the ground.
3. Romanian Deadlift
Among One of the best deadlift variation, hold a barbell with a shoulder-width grip in front of you and stand with feet hip-width apart. Bend your hips lower and , putting a force on your hamstrings and ankles lift the bar up with your arms while you go upwards your lower back should be in a arched position and hold it until you feel your hamstrings stressed then go back slowly .
4. Squat
In a squat rack grasp the bar get your shoulders beneath it and hold the bars slightly out of your shoulders width squeeze your shoulder belts against and now put some pressure on your knees and push the bar upwards loft it above the rack till your backbones becomes straight and hold there for a second and then slowly bring it back to rest .
5. Dumbbell Step up
Stand behind a bench or any other elevated surface so that yours thighs are parallel to the surface. Next hold dumbbell in each of your hands and now step up with one of your foot , stand straight on the bench or the elevated surface then come down . Repeat the same with another leg .
6. Deadlift
Stand straight up with feet hip-width apart and your shins should be at least an inch away form the bar. Grip the bar in a reverse manner and now push your bends into straight arms and forcing your knees pushing upwards , keep your back flat. And let your thighs and calves feel the stress , if you won't let it it won't grow.
7. Swiss Ball Leg Curl
Brace your abs on a stability ball. Raise your hips I'm the air and keep your knees straight now all you have to do id try to roll the ball , bend your knees and roll the ball once away and then back to yourself and all this while keep your hips elevated .
8. Single-Leg Romanian Deadlift
Hold a dumbbell in one of your hand and stand on the opposite legs as in opposite of the hand your holding the dumbbell in . Now slightly bend your knees and your lower back facing the ground till you feel your back arched then forcing your hips get back to the posture you started with
9. Leg Press
Before sitting on the machine don't forget to adjust it as per Convenience so that your hips are rested on the bench your knees are just above your hips and now push the weights up and while bringing it down be careful not to go too low or you risk your lower back coming off the seat (which can cause injury).
10. Bodyweight Calf Raise
Stand on your toes separating your foot with a certain distance now just putting pressure on your toes push the base with the balls in your toes and come down as you begin to feel your calves stressed , the only way to get your calves bigger and after you do it for some time if you want you can hold weight in your hands as well .
11. Walking Lunge
Stand with your feet hip width, hold a dumbbell in each hand. Now step forward with one of your leg and try to take as big steps you can and bend the other in such way so that knees of the that particular leg touches the surface and then repeat the next rep with another leg .
Before you get into these heavy weight exercises make sure you are already doing some stretching and some basic leg exercises so that you are able to prevent the injuries .
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