Legs workout

When you imagine leg exercises, your mind goes straight to squats, deadlifts, and combinations of them. The chances are high. But lower body movements require more than just the hamstrings and quads.

You are not just hitting the big muscles as you do these exercises. You also work your heart, boost your balance, and hone stuff like grip power, which in the long run pays dividends.

1. Squat

Squat


Procedure of squat
1. With feet hip-width apart, stand straight.
2. Tighten the muscles in your stomach.
3. As if you were sitting in an invisible chair, lower down.
4. Straighten the legs so that you can lift
5. Repeat all the steps for approximately 10-12 raps.

Benefits of squat
1. Helps to strengthen your core
2. Helps to reduce the risk of injury.
3. Help to burn calories and lose bodyweight.
4. Provide Straight to legs so that you can run easily
5. Help to increase the strength of legs.


2. Deadlift

Deadlift


Procedure of Deadlift
1. Go to the bar on foot. Stand up under the bar with your midfoot.
2. Take the bar. Without bending your back.
3. Let your knees bend. Fall into place until your shins meet the bar by bending your knees.
4. Let your chest rise. Raise your chest by straightening your back.
5. Pull the bar.

Benefits of Deadlift
1. strengthen your core
2. Helps to improve your posture.
3. Help to train the muscles like legs, core back.
4. Help to increase your strength.
5. Provide strength to the legs.


3. Wall half squats

Wall half squats


Procedure of Wall half squats
1. Open your legs slightly wider than shoulder-width and stand with the help of your back against the wall.
2. Bend knees and slide your back down the wall until your knees are at 90-degree angles.
3. Come up in your starting position by straightening your legs.
4. Repeat steps 10-12 times

Benefits of Wall half squats
1. Increase the strength of your core.
2. Helps to improve your posture.
3. Help to train the muscles like legs, core back.
4. Help to reduce the risk of putting unnecessary pressure on knees.
5. Provide strength to your upper legs.


4. Leg press

Leg press


Procedure of Leg press
1. Choose the necessary weight and set the seat such that the correct angles are just bent over the knees.
2. Set the feet apart around the width of the elbow.
3. Try to push your heels through, keeping your knees lined up above your toes.
4. Extend the legs, avoiding locking the ankles, until they are almost straight.

Benefits of Leg press
1. strengthen your legs.
2. Provide a good shape to your legs.
3. Help to train the muscles like legs, core back.
4. Help to reduce the risk of putting unnecessary pressure on knees.
5. Strengthen your upper legs.


5. Front Squat

Front Squat


Procedure of Front Squat
1. Breathe deeply, keep tightening your core, and drawback and down your shoulder blades.
2. Sit back on your hips, bend your elbows, and drive your knees down into the Squat.
3. Throughout the rep, keep your chest and elbows up.
4. Repeat for 12-15 rep.

Benefits of Front Squat
1. Increase the strength of your legs.
2. Provide a good shape to your legs.
3. Help to train the muscles like legs, core, and back.
4. Provide strength to your shoulders too.


6. Leg Extension

Leg Extension


Procedure of Leg Extension
1. Sit on a machine for leg extension. Place your legs under the pad and use your hands to grip the sidebars.
2. When you do so, stretch your legs to the limit, exhaling.
3. When you inhale, lower the weight back to the original position.
4. Repeat for 12-15 rep.

Benefits of Leg Extension
1. Helps to increase the strength and stretch of your legs.
2. Provide a good shape to your legs.
3. Train the legs muscles, core, and back muscles.
4. Provide strength to your core too.


7. Lunges

Lunges


Procedure of Leg Lunges
1. Begin by standing tall.
2. With one foot, move forward until your leg hits a 90-degree angle.
3. To return to the beginning position, raise your front lunging leg.
4. On one leg, repeat 10 to 12 reps, or turn off between legs until you have 10 to 12 reps per leg in total.

Benefits of Lunges
1. It is a very popular strength exercise.
2. Help you to improve your overall fitness.
3. Provide strength to your back, hips, and legs.
4. Strengthen your core too.
5. Help to improve your stability.


8. calf raises

calf raises


Procedure of calf raises
1. For balance, rest your hands against a wall or a solid piece.
2. A few inches above the edge of the step, lift your heels so that you are on your tiptoes.
3. Hold the position for some movement and lower your heels below the platform.
4. Feel the stretch in the muscle of your calves.
5. Repeat it for 12-15 reps.

Benefits of calf raise
1. Popular strength exercise.
2. Help to strengthen your calves.
3. Provide strength to your core too.
4. Reduce the risk of a knee injury.