Follow These Exercises for Stronger and More Powerful Legs
We love working on our legs but that is not the point. Working on your upper body and forgetting the lower part is like destroying yourself by working so hard. Squats are the most versatile workout you can incorporate into your training routine. A good lower body workout helps in maintaining basic motor functions, enhance strength, helps in performing daily tasks better and so on. These do not require hours of your time, start by dedicating just half an hour daily to work out and increase progressively. Squats are the gold standard for legs workout but there is not the only way. Either you are a beginner or pro athlete don’t forget or miss the legs day. Here are some great workouts that you should incorporate into your workout routine.
Front Barbell Squats
This is an exceptionally good workout for legs plus you are less likely to do it the wrong way when compared to the back squat. Put the barbell in front across the shoulders and simply perform a squat. Grip the bar wider than your shoulders are. No, let the bar slip off support it with your hands while elbows are outward. Don’t put all the weight on toes or heels and maintain a firm grip on the floor. This exercise focuses better on quadriceps and upper back while effectively working on glutes and hamstrings too.
This helps to gain muscle for glutes and quads. Start with lightweight with which you are most comfortable as heavyweight increases the risk of a back injury. Holding weight between the legs, the back should be arched. As you sit down lift weights bring it close to chest and elbows will be inside your knees.
These improve and enhance balance in the lower body. Even with lightweight, this exercise puts enough strain on the legs. The simple split squat is good and effective enough but you can try other variations as well. It can either be done with weights or a machine. Start slow and light, and with the time you could increase the reps and weights. Make sure you are wearing suitable workout shorts or bottoms as you would not want to be embarrassed.
Overhead squats are effective in training lower body improving your mobility and balance. Grip the barbell wide, wider than your shoulder this will make the grip easier and help in lifting the weights. Shoulder and hip mobility are also improved a lot as it really challenges your legs.
Jump lunges require great legs’ strength. If at the start you could not perform well it is completely fine. Just start off by doing as well as you can and with the time you can increase it. This is a great bodyweight workout and challenges your legs improves the body’s balance. The thing that I like most about these is it can be done anywhere. Start in a lunge position one leg bent 90-degree forward other bent 90-degree behind. Jump with the help of your back leg. Switch legs in air landing with the opposite leg forward. Don’t fall over. Start slow and light and gradually increase the pace.
Start lowering the body to the ground, keep straight-line from hips to shoulders, don’t let it touch the ground. From lowers, the position comes back up at the straight standing position. Of course, you can take the help of a pole to not fall over but don’t use it to get back up or hanging from it while going down. Start with no weight and add it later on as you become comfortable without it and feel like adding. Normally the body weight is enough. A few reps of this would be a blast making your T-shirt and shorts soaked in sweat.
Barbell Back Squat
It is the ultimate leg workout move. One of the most effective workouts for the lower body. Along with making the lower body muscular, it also focuses on glutes, hamstrings, and spinal erectors. Grabbing barbell with a wider shoulder-width grip, get it across the upper back on or just by the traps. keep shoulder blades tight while the upper back remains tight and squat.
Lunges are one of the under-used workouts or do it wrong by not completing the movement. When done right it builds strength and improves flexibility to both legs at once. Start by hip wide standing stance. longer legs mean wider stance. will need to be. Lean towards the left leg bending as much touching the calf to the back of your leg.
Don’t stress if you cannot touch the calf to the back leg. Squeeze the butt as you get back up. Now do the same while leaning to the right leg. Do it without the weights, normally you would not need any support but hold on to anything sturdy if needed. Don’t use it to get back up. Follow these workouts and you will build a stronger base and core.