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There is a famous phrase that goes like this, “Never miss a leg day workout.” This is because the muscles in your hips and legs are the largest in your body so it becomes even more important to train them.
There is a massive release of growth hormone and testosterone when you train these muscles. Research has time and again proved that If you train your lower body properly then it helps in the process of building total body strength and improves athletic performance and lose extra body fat.
Training your legs is an important factor to help you achieve your fitness goals. The main leg muscles are the glutes, hamstrings, calves and quadriceps. Your glutes muscle help your body to stay upright and enable you to power through workouts.
Hamstrings muscle help in both knee flexion and hip extension which are the key to running fast. The calf muscles help in stabilising your ankles and feet.
The quadricep muscles form the major part of the bulk on the front of the thigh. Collectively these four muscles are the powerful, prime extensors of the knee joint.
It should be noted that stronger legs and core muscles will increase your upper body strength and thus help upper-body muscle development. Furthermore, your leg muscles are among the largest in your body and aesthetically stronger legs do act like an ‘x’ factor to your body. Here are some of the most effective leg workouts that you can perform at home.
#1 Jump Squats
The jump squat requires no equipment and primarily works the gluteus maximus, hamstrings, abdominals, quadriceps and calves. This full body exercise stretches and contracts the muscles and helps you in getting well-shaped legs.
Instructions
Step 1: Start with your feet shoulder-width apart and the toes pointing slightly outward.
Step 2: Bend your knees pressing your hips back as if you are going to sit on a chair.
Step 3: Now pressing mainly with the ball of your feet, jump straight up in the air as high as you can.
Step 4: Land on your toes and go back to the squat position and repeat.
Important Tip: Do three sets of 15-20 reps each. Avoid this exercise if you have any knee or back injuries.
Next Up: Lunges
#2 Lunges
Lunges are one of the most effective lower body workouts. Apart from strengthening the legs it also helps in shaping your buttocks.
Instructions
Step 1: Keep your head up, your shoulders back, your back straight, and your chin parallel to the floor.
Step 2: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Keep your hands relaxed on the side of your body.
Step 3: Your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor.
Step 4: Keep the weight in your heels as you push back up to the starting position.
Important Tip: Do two sets of 15-20 reps on each leg. Reverse lunges is another useful variation and in this, instead of stepping forward you need to step backward. If you have dumbbells at home then keep it in both hands while performing this exercise.
Next Up: Bulgarian Split Squat
#3 Bulgarian Split Squat
In the Bulgarian split squat your rear foot is elevated. This powerhouse leg workout puts your quads, calves and hamstrings to greater use. It also helps to improve the core strength. The glutes are also heavily involved in this exercise.
Instructions
Step 1: Keep one foot elevated on a chair by bending your knees and the other foot in front of the chair. Your torso should be straight.
Step 2: Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don't let your front knee go beyond your toes.
Step 3: Drive up through your front heel back to the starting position, again keeping a proper form.
Important Tip: Do 2 sets of 10-12 reps on each leg. The closer you stand to the bench, the more the Bulgarian split squat will emphasise your quads.
Next Up: Standing Calf Raise
#4 Standing Calf Raise
The standing calf raise exercise develops strength in your calves. It also helps to strengthen the ankle as well.
Instructions
Step 1: Stand in a shoulder-width stance with your toes flat on the edge of a stair. Your heels and mid-foot hanging off the edge so you feel a stretch in your calf.
Step 2: Use the wall or a rail as a support to stay balanced.
Step 3: Push your toes into the stair so your heels raise up, pause for a 1-2 seconds.
Step 4: Then lower yourself back to the starting position, being sure to feel a stretch in your calves.
Important Tip: Do four sets of 15-20 reps each. Make sure that you drop your heel as far as possible to achieve the greater efficiency during this exercise and squeeze the calf as you go up.
Do you know about any exercise that we missed out on? Sound off in the comments section below!
