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Most of the fitness freaks do workouts to strengthen chest & arms Only. But they forgot to strengthen legs. This leads to weak legs.
You can get strong leg muscles by doing some simple but effective exercises at home.
7 Best Exercises For Stronger Legs
Squats with rubber(Resistance Band)
Exercise For: muscles of the buttocks, the front and back of the thigh, loins(lumbus).
- Stand straight and slightly arch your lower back with feet placed at shoulders width apart.
- Slide the two rubber bands crosswise after socks deployed.
- Squat, placing pelvis back. Then knees must move in direction of the socks, weight concentrated on heels.
- The load on the muscles increases when you rise. Do 15 repetitions.
Jumping out of the squat
Exercise For: muscles of the buttocks, the front and back of the thigh, loins.
- Stand straight and slightly arch your lower back with feet placed at shoulders width apart.
- Squat placing the pelvis back. The knees must move in the direction of socks, weight concentrated on heels and jump out of the squat position.
- Lands on the toe and the heel. Do this exercise for 15 times.
Exercise on the curb
Exercise For: quadriceps, glutes and hamstring
- Place a drawer or high chair, slightly arch your back and take a dumbbell into your hands by looking straight.
- Alternately place your feet on the box, get onto it to full stop.
- Avoid twisting the knee inside.
- Hold the dumbbells tight as they should not hang out.
- Throughout the exercise the hand must be stretched. Do 10 times on each leg.
Squatting in statics
Exercise For: muscles of the buttocks, the front and back of the thigh
- Take squat position and pull the pelvis backwards (like sit on the stool), knee socks are moving in the direction of straighten arms in front.
- Remain still in this position for 30 seconds.
- This is a good exercise for developing strength and endurance.
Squat on one leg out/ Pistol Squat
Exercise For: muscles of the buttocks, the front and back part of thighs.
- Be careful, this exercise is very difficult, it can only be followed by experts.
- Stand straight by feet at shoulders width apart.
- Squat straightening one leg forward and opposite hand on the side (this is necessary for balance). In any case, do not release the heel fixed from the floor.
- Repeat the exercise just 10 times on each leg.
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