Strong legs assist you with walking, jumping and balancing. In addition, they support your body and allow you to enjoy everyday activities. With so many choices of how to train your lower body, it’s no wonder that so many lifters feel overwhelmed and skip leg day entirely. However, if you want to tone your legs, follow these exercises and tips.
Barbell Back Squat
Squats are king as they’re the most challenging leg movement which you can do. This is because they work all the lower-body musculature and have also been shown to spike muscle-building hormone release. In fact, squatting before performing curls has even been shown to significantly improve arm strength!
High bar or low bar? That’s your choice entirely and depends on your goals. High bar, where the bar rests on top of your traps, hits all the leg musculature fairly evenly. Low bar, which is a favourite of powerlifters, targets the glutes and gives you the opportunity to lift more weight. Not sure which? Choose the variation which allows you to squat deeper, more comfortably as well as without excessively rounding your back.
If you’re a runner, you should absolutely be including skaters into your routine. This cardio exercise assists with strengthening your legs and knees as well as improving stability and balance.
In order to perform this exercise properly, stand with your feet hip-distance apart. After this, shift your weight onto one leg and use it in order to laterally jump toward the other side and land on the opposite foot. Visually, you’ll look like you’re skating. (Hence, the name.)
This move assists runners with staying quick and agile while also strengthening knee stability.
Lunges work your thighs, buttocks and abs. This movement uses both legs at the same time, making it a fantastic exercise for strong legs.
With this exercise, you’ll build your glutes, hamstrings, and calves, in addition to mobility in your hips.
How to do the Romanian deadlift:
- Grip a barbell or a dumbbell in each hand. Make sure that you keep your back straight and your gaze straight throughout the movement.
- Start to hinge forward at your hips, lowering your weight toward the ground with a small bend in your knees. Let the weights closely follow the line of your legs and lower until you can feel a stretch in your hamstrings.
- Pause, then drive your hips forward in order to stand up, letting your glutes power the movement.
Snatch And Power Clean
Movements such as snatches as well as power cleans take some serious dedication and technique in order to master however they can be unrivalled when you are trying to improve jumping power for sports or even squat strength.
While the rep series for these lifts aren’t normally in the “golden” range for hypertrophy, the large amount of muscle mass utilised and higher intensities may still boost testosterone release. If you’re only learning, there are plenty of progression lifts to assist you with getting to the full lifts.
You don’t need an actual skipping rope to carry out this move. (However, if you have one, bring it out.) All you really need to do is a series of non-stop small jumps in place, laterally or vertically, moving your arms as if you’re swinging a rope beneath you with each and every single burst.
Not only does this exercise give your legs a serious burn, but it’ll also raise up your heart rate for a very healthy cardiovascular workout as well.
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