Exercises for Leg Workout

Abs Workout

If you enjoy working out at the gym, you may appreciate how important leg workouts are. Leg exercises train all of the major muscle groups in your body, which promotes healthy movement patterns in daily life and enhances overall sports performance. Additionally, having a strong lower body will make it easier to stay healthy and manage long-term illnesses like diabetes, heart disease, and arthritis. Muscles worked

Must: Drink 3-4 liters of water a day, drink one glass of milk at night, and eat one apple every day. Avoid fast food.

Warm-Up

Some warm-up activities are the same for all body sections and do always those exercise in the activities you find enjoyable.

1. Jumping Jacks: This excercises is best for whole body warm-up. Benefits: Weight loss, muscle strength, increse lungs and heart capicity, bone heatlh and density etc.  How: For complete guide, kinldy watch the video by clicking on blue word. Set: Do three sets with 20 repitations each with 10 second break.

2. Standing Quad Stretch: A nice streching excersie for streching legs. Keep in mind your hand should be in  as shown in in below figure. Benefits: Increses range of motion, activates muscles, flexbility etc. How: Just stand near the wall and raise your leg as shown in figure and put your outside hand near to feet bridge. Try to push up your outside hand and leg. Set: Hold for 10 to 20 second according to your choice.
3. Forward leg swings: My favorite excerise and effective one. Benefits: warm-up the whole leg specially glutes. How: Stand near wall and start swing your one leg. Set: Do three set with 10 repitations for each leg.


4. Squat stretch: Benefits: Burn calories, might lose weight, your chances of injuring your knees and ankles, balance and mobility, and increase your strength etc. How: your feet, which are typically shoulder-width apart and flat on the floor. Now, begin by squatting down. Set: Do 2-3 sets with 10 repitations each. For more information, watch the video linked in the name of this excerise. 

              (a)                                                                 (b)




5. Lunge Stretch: Benefits: Burn calories, might lose weight, your chances of injuring your knees and ankles, balance and mobility, and increase your strength etc. How: your feet, which are typically shoulder-width apart and flat on the floor. Now, begin by squatting           down. Set: Do 2-3 sets with 10 repitations each. For more information, watch the video linked in the name of this excerise. 


6. Side Lunge Stretch:      
Burn calories, might lose weight, your chances of injuring your knees and ankles, balance and mobility, and increase your strength etc. How: your feet, which are typically shoulder-width apart and flat on the floor. Now, begin by squatting down. Set: Do 2-3 sets with 10 repitations each. For more information, watch the video linked in the name of this excerise. 


7. Staggered-Stance Hip Hinge:   
Burn calories, might lose weight, your chances of injuring your knees and ankles, balance and mobility, and increase your strength etc. How: your feet, which are typically shoulder-width apart and flat on the floor. Now, begin by squatting           down. Set: Do 2-3 sets with 10 repitations each. For more information, watch the video linked in the name of this excerise. 


8. Arm and Leg Extension:
Burn calories, might lose weight, your chances of injuring your knees and ankles, balance and mobility, and increase your strength etc. How: your feet, which are typically shoulder-width apart and flat on the floor. Now, begin by squatting           down. Set: Do 2-3 sets with 10 repitations each. For more information, watch the video linked in the name of this excerise. 
9. Knee to chest:
Burn calories, might lose weight, your chances of injuring your knees and ankles, balance and mobility, and increase your strength etc. How: your feet, which are typically shoulder-width apart and flat on the floor. Now, begin by squatting           down. Set: Do 2-3 sets with 10 repitations each. For more information, watch the video linked in the name of this excerise. 


10. Ab Stretch:
Burn calories, might lose weight, your chances of injuring your knees and ankles, balance and mobility, and increase your strength etc. How: your feet, which are typically shoulder-width apart and flat on the floor. Now, begin by squatting           down. Set: Do 2-3 sets with 10 repitations each. For more information, watch the video linked in the name of this excerise. 



11. Cat and Cow Stretch:
Burn calories, might lose weight, your chances of injuring your knees and ankles, balance and mobility, and increase your strength etc. How: your feet, which are typically shoulder-width apart and flat on the floor. Now, begin by squatting           down. Set: Do 2-3 sets with 10 repitations each. For more information, watch the video linked in the name of this excerise. 

12. Child Pose: 
Burn calories, might lose weight, your chances of injuring your knees and ankles, balance and mobility, and increase your strength etc. How: your feet, which are typically shoulder-width apart and flat on the floor. Now, begin by squatting           down. Set: Do 2-3 sets with 10 repitations each. For more information, watch the video linked in the name of this excerise. 


13.  Burn calories, might lose weight, your chances of injuring your knees and ankles, balance and mobility, and increase your strength etc. How: your feet, which are typically shoulder-width apart and flat on the floor. Now, begin by squatting           down. Set: Do 2-3 sets with 10 repitations each. For more information, watch the video linked in the name of this excerise. 


14. Butter Fly: 
Burn calories, might lose weight, your chances of injuring your knees and ankles, balance and mobility, and increase your strength etc. How: your feet, which are typically shoulder-width apart and flat on the floor. Now, begin by squatting           down. Set: Do 2-3 sets with 10 repitations each. For more information, watch the video linked in the name of this excerise. 


15. Donkey Kicks:
Burn calories, might lose weight, your chances of injuring your knees and ankles, balance and mobility, and increase your strength etc. How: your feet, which are typically shoulder-width apart and flat on the floor. Now, begin by squatting           down. Set: Do 2-3 sets with 10 repitations each. For more information, watch the video linked in the name of this excerise. 


16. Glute Bridge: 
Burn calories, might lose weight, your chances of injuring your knees and ankles, balance and mobility, and increase your strength etc. How: your feet, which are typically shoulder-width apart and flat on the floor. Now, begin by squatting           down. Set: Do 2-3 sets with 10 repitations each. For more information, watch the video linked in the name of this excerise. 




Main Exercises

1. Barbell Squat:
 
2. Leg Press: Try to contract more..first do 5 reps as usual and then 5 reps to contract more slowly (below)


3. Hack Squat: 


4. Dumbbells Step-Up:


5. Walking Lungs:


6. Calf-Raises: 


7. Leg Extension:


8. Reverse Hack Squat:






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