Workouts for strong legs are important for everyone, it doesn’t matter if you are trying to build muscles or lose weight, you need strong legs to support you throughout your daily activities and your workouts.
By using the correct training you can strengthen your legs allowing you to go miles without getting tired or risking injury from muscle strain. Below there are a few of the best workouts for strong legs. You can do these exercises anywhere without the need for any special equipment.
The lunge is a staple in any leg workout.
1. To start, while resting your hands on your hips stand with your legs a shoulder-width apart.
2. Keep your upper body straight, with your shoulders relaxed, your chin up and your torso tight.
3. Take a step forward with one leg, while lowering your hips until your knees are bent at 90 degrees. Don’t push your front knee too far, just keep it above the ankle, and make sure the other knee doesn’t hit the floor.
4. Exhaling, keeping all the weight in your heels, push back up to the starting position.
Pick a focal point in front of you and focus on it so as to avoid looking down. Start by practising good form, build up your routine slowly until you can do multiple sets and reps. Lunges can be stressful on your joints, and it may take some time for you to get into proper shape.
Another great body weight exercise that can help to burn fat and also strengthen the legs is the walking lunge. Simply do the lunges in a walking fashion swapping from one leg to the other leg.
Dead Lifts With Dumbbells
Deadlifts are a very popular exercise, they target the lower back, glutes, and the hamstring muscles.
1. Start in a standing position, holding a dumbbell (you can use a barbell with or without a weight) in both hands.
2. Position your legs a shoulder-width apart, with your knees slightly bent,.
3. Your arms should be hanging straight down, shoulder-width apart.
4. Squeeze your shoulder blades together and keep your chest high.
5. Breath n slowly, tighten your torso while bending from the hips and pushing your rear-end back. Whilst doing this, make sure that your chin is tucked in and your shoulder blades are retracted.
6. Bend and slide your dumbbells down as far as you can (not going further than your mid-shin though), until you feel your hamstring muscles stretch.
7. Take a short pause, and while breathing out, squeeze your glutes as you rise back to the starting position.
You should not rush deadlifts. Keep your back arched throughout the exercise and maintain proper form.
One-Leg Wall Squats
One leg wall squats specifically target the quads, and also helps to strengthen the glutes, abs, calves, and hamstrings.
1. Begin by standing with your back flat against the wall.
2. With your palms against the wall, place your arms on your hips or on your sides,.
3. With feet hip-width apart, bend your knees slowly at 90 degrees to a squatting position.
4. Lift one foot off the floor and extend your leg out in front of you.
5. While still pressed against the wall, lower your torso, going down until your other thigh is parallel to the floor. Make sure your extended leg doesn’t touch the ground.
6. Pause for a few seconds and squeeze your glutes.
7. Straighten your supporting leg and push yourself against the wall back to the starting position.
Perform this exercise for 10 reps, and switch to the other leg.
Ensure your back is straight and it is kept pressed against the wall throughout the whole exercise. Keep your head up, with eyes focused directly in front of you. As you push yourself up, make sure your pelvis doesn’t come forward. You can also use a stability ball while doing this exercise for more variety and added resistance.
Single Leg Touchdowns
Last in this set of four workouts for strong legs are simple leg touchdowns, they can provide impressive results effectively working the leg muscles.
1. Start by balancing yourself on one leg, feet pointing forward.
2. Keep your spine in a neutral position, making sure your back is neither rounded nor overly arched. Tighten your torso.
3. Slowly bend your hips and knee to a squatting position, as if you are going to sit in a chair.
4. Reach down, and using your opposite hand, touch the balanced foot.
5. Hold this position for a few seconds
6. Keep your torso tight as you slowly return to the starting position.
7. Repeat 8 to 12 times before switching to the other leg.
You must perform this exercise slowly so as to maintain your balance and keep the tension constant on your leg muscles. If you have difficulty doing this exercise try reaching as far as your mid-shin instead of all the way down.