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Strong Legs may seem like a very trivial thing, something which is premised on vanity. However, having strong legs is something that is useful in almost every sphere of our life. Having a strong set of legs ensures a healthy functioning body which avoids unnecessary injuries. Also if you're a sports person or somebody interested in sports, strong legs are required almost everywhere, such as tennis, cricket, trekking, football, basketball etc.
Strong legs also ensure a toned and fit body. To get these toned and strong legs one need not go to the gym, there are many exercises which are easy to do at home and this article tells us about some of these exercises.
#1 Squats
Now everybody knows what a squat is but most get the posture wrong. While it may be a basic exercise it is extremely effective and that is why it is the go-to for almost everybody when it comes to the lower body.
To do a perfect squat, open your legs as wide as your shoulders. Then make sure your back is straight and upright and not bent down. When you bend your knees make sure they do not go ahead of your toes. Keep your back straight as you bend down and stick your behind out. As you come back up, pulse your back out. This means to push your torso out slightly for a more dynamic movement. Also. your arms can be behind your back or raised out in front of you.
#2 JUMP SQUATS
Taking the intensity of a squat and increasing it a notch higher, we have the jump squat. Now not only does this exercise guarantee stronger legs but it also ensures strength in your core and is great cardio and brilliant for balance. One must keep the same position as for the squat. The same posture going down, ensuring that your knees don't go beyond your toes. The only difference is that while getting up from the squat, you don't merely stand up but you also jump up. Now as you jump up, make sure you jump high and then after you jump, go into a squat again.
#3 Sumo Squat
Now a sumo squat might seem easier than a normal squat because the space between your legs is more, but if done correctly it is just as intense, if not more than a jump squat. A sumo squat works out your inner thigh and glute muscles. Keep your hands in front of you, open your legs wide and point your toes out. Now bend your legs and go down into a squat.
But to make sure a sumo squat is effective, do around 50 sumo squats and on the 50th sumo squat, don't come up but hold it for 1 minute and then see how intense it is.
#4 Walking Lunge
Almost everybody knows what a lunge is but to make it more dynamic and work out the legs better, a walking lunge is the best way to go. It works out your core, your thighs, inner thighs, quadriceps and glute muscles. Also, it is a great warmup exercise to do before playing a sport or after a run! Basically, with each step you take instead of taking a normal instead you go into a lunge. Do a total of 50 walking lunges and see how much stronger your legs get. To increase the difficulty level you can also do them with dumbbells.
#5 Jumping Lunges
This exercise is probably the most deadliest of all exercises. While it is fairly difficult and considerably intense, it also extremely effective. Jumping lunges apart from guaranteeing stronger legs also test your stamina, your cardio and your core strength. You do these by going into a lunge and as you get up instead of standing up, you jump up and go into another lunge on the other side. Doing about 50 repetitions of this exercise a day, will ensure not only stronger but a lot more toner legs and glutes!
#6 Calf Raises
Calf raises work out the calves (obviously) and help in getting those calf muscles we all envy. Stand with your feet together and lift your heels up, with all your body weight on your toes. As you get the heels down, ensure that they do not touch the floor and lift your heels up again. There are also different variations of this exercise. You can do it on one leg to make it more difficult. This exercise is also extremely effective if you do it on the edge of the stairs, so that there is no floor as your heel goes down, which increases the intensity on your calves.
