Popular Leg Exercises of This Year

Here are some useful leg exercises you can try today:

The Squat

The squat is one of the most recommended exercises for shaping and making your legs stronger. This exercise can also give you a shapely butt if done properly. However, many people do this exercise in the wrong manner.

How you can do the squat properly:

– The first thing you need to do is to stand upright with your feet shoulder-width apart. Your hands should be at your hips

– while keeping your back straight, assume you are about to sit on a low stool

– continue moving downwards until your thighs are below parallel or parallel to the floor

– after reaching this position squeeze your butt and slowly stand back up

How to make the squat more challenging

– To make the squat more challenging, squat for a prolonged period. Instead of standing, hold the squatting position for some time. Hold this position for as long as you can manage. This will be more effective as your leg muscles will receive more impact compared to a normal squat

– Another way you can make your squat even more challenging, is by holding the lower position for about 5 to 20 seconds instead of coming back up immediately

– The above 2 methods will work if you do not add any weights. However, it can be more challenging if you use weights during your workouts. The heavier the weight, the more challenging it becomes. You can use a bag full of potatoes, a suitcase or a heavy back up if you do not have dumbbells or barbells. Or alternatively, you can invest in a squat rack (or power rack) which gives you more control when performing squats. 

Lunges

The lunges are also popular leg exercises. You can choose to either lunge backwards, forwards or sideways depending on what you are comfortable with. If you want to put more focus on your inner thighs, then lunging sideways is the best form of lunges recommended for you.

Forward lunge

– Stand upright with your feet shoulder width apart

– Stride forward and move your back knee towards the floor but not touching the floor

– Make sure your thigh is parallel to the floor. Your front knee should be directly above your foot. It should not protrude forward or behind the foot

– Bring yourself back to the standing position

-Do about 12 to 15 repetitions for each set. Take a rest of between 1 or 2 minutes each set

How to perform the side lunge

– Stand upright with your feet shoulder width apart

– Take a stride to one side and lower your butt. Assume you are performing a squat with one leg extended to one side

– Bring back your foot to the starting point

– Do about 12 to 15 repetitions for about 2 – 5 sets. Have a rest of about 1 or 2 minutes between the sets

Reverse lunge

The reverse lunge is similar to the forward lunge only that you are moving backwards. Follow the steps used for performing the forward lunge and move backwards instead of where you are supposed to move forward.

 

Stiff legged dead lifts

This type of deadlifts is one of the best exercises for your hamstrings. Add stiff legged deadlifts to your leg workout program if you have weak hams or if you want that quad/ ham separation. Use dumbbells to perform this exercise more effectively.