Home Leg ExercisesFeel the Burn!
- Leg strength is very important for almost all sports. More importantly though, leg strength is critical for everyday living and preventing injuries. Strong legs can help you lift heavy objects properly while avoiding lower back injury. We use them all the time without even thinking. Workout your legs, not only for looks, but for power & strength too. Here are some great leg workouts you can do at home or at the park.
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Squats
You can use a stool for safety. Also for advanced levels, grab some dumbbells for additional weight. You can hold these to your side, hanging from your hands or hold them in the middle, in between your legs. If you hold the weight between your legs, be sure to hold it close to your core as you perform the squat. 1) Begin standing straight up with the dumbbells, if you'll be using them. Your back should remain straight throughout each rep. 2) As you slowly lower your body, keep your knees behind the toes & bend your knees at 90 degrees. Focus on quality not quantity. 3) When your knees bend at 90 degrees, your thighs should be parallel to the ground. Hold for 2-5 seconds, depending on your level. 4) Then push at the heels and raise yourself slowly back to the standing position. NOTE: To work your core as you do these, you can place an exercise ball behind your back and hold it against a wall. As you perform a squat the ball will roll up & down the wall with you. You will work your core muscles along with your legs as you focus on keeping the ball stable in between the wall and your back. |
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Lunges
Take the lunge for some great quads & a butt. It can take some time to get comfortable with the lunge movement so you can begin with light weight or no weight. 1) To minimize straining your knees, make sure your knee never extends forward past your toes. 2) Begin by standing straight up. Hold your weights to the side in each hand if you're using any. 3) Take a step forward & slowly lower your body towards the ground. Again, make sure your knee does not go past your toes. 4) Now you are going to push off and return to your starting stance. That's 1 rep. 5) Continue with the same leg stepping forward until you have completed your set. Then switch legs and do the same amount of reps on your other leg. |
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Dumbbell Deadlift
Try this great move for your legs, back, traps, forearms, glutes, hamstrings & calves. Working these various muscles prepare you for everyday activities as well as for sport demands. Make sure to use proper form to protect your back. 1) Place two dumbbells on the floor, slightly in front of your feet. Stand with your feet slightly wider than shoulder-width apart, with your toes pointed forward or slightly outward. 2) Squat down to grab the dumbbells. Hold the dumbbells with the back of your hands facing forward. Keep your chest & head in lined with your spine and your heels on the floor. 3) Throughout the movement, be sure to keep your back flat and your head in a neutral position so as to not strain your neck. And don't forget to breathe. 4) Now flex your core and abdominal muscles to protect your spine. Slowly lift the dumbbells off the floor by extending your hips and knees simultaneously and lift your upper body using your lower back & hamstrings to a full standing position. Keep the dumbbells close to your body as you move upward. 5) Once standing upright, hold for 2 seconds as you squeeze your glutes. 6) Now bend at your knees & torso, slowly lowering the dumbbells toward the floor by sitting your hips back until the dumbbells reach the floor or just slightly above. |
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