Top 5 Leg Day Exercise in 3 Minutes- Watch Video

23 Dec, 2021

Like the chest, biceps, shoulders, it is necessary to make the legs muscular too. Only then the whole body looks good. If you also want to make your legs muscular like a bodybuilder and do not want to go to the gym, then there is no problem. We have brought some powerful exercises for you. By doing those at home, you can make the muscles of the feet strong. 


Some Information about Leg Muscles


The largest muscles of the lower body are those of the feet. It is divided into 3 main parts.


1. Quadriceps

The muscles that make up the quadriceps are the strongest and thinnest of all the muscles in the body. These four muscles in the front of the thigh are the major extensors of the knee.


2. Hamstrings

The hamstrings are three muscles in the back of the thigh that affect the movement of the hips and knees. They start at the gluteus maximus behind the hipbone and connect to the tibia (bow) at the knee.


3. Calf

The calf muscles are most important for the movement of the ankles, feet, and toes.


Legs Exercise


1. Barbell Squat

A good leg workout starts with the squat and ends with the squat itself. You may have been doing squats mostly without weight, but now adding some weight to it and doing it with the help of a barbell can give better results.



How to do this :

For this, keep your feet together and place your heels on 25-pound plates. This allows you to focus more on the outer sweep of the quads, which helps you get into the right position.


If you are doing this exercise for the first time with a barbell, then you can set up some warm-ups. To warm up the leg muscles, do light weights and high reps in the first set.


Then for further workouts, keep the barbell on the back then do squats. Keep in mind that gradually increase the weight according to your capacity. Do 4 sets of 12-15 reps.


Lunges

This is a bit more challenging than squats. In this, you also work on your core muscles and tone your lower body.


How to do this :

For this, you hold dumbbells or plates in your hand and first take your right leg back and touch the knee to the ground and stand back straight. Then you have to repeat the same with the left leg.


If you want, you can also do this by walking, just bend the foot forward so that the knee of your back leg can touch the floor below.


First do sets of 20 reps of it and then increase according to the capacity.


3. Leg Extension

For this exercise, you have to use the machine shown in the photo. By the end of this workout, tension will be created on the muscles of your legs i.e. glutes, hamstrings, quads.


How to do this:

To do this, sit on the seat and then bring the weight up to the top with the help of your feet as shown in the photo. This will create more tension on your quadriceps. Just keep in mind, you have to bring your feet all the way down and all the way up.


Your speed should be slow and not fast. In this too, you have to gradually increase the weight according to your capacity. Do 4 sets of 12-15 reps. 

 

Leg Press

This exercise increases the power and strength of the body. Your training can be even easier if you have a pin-loaded leg press machine.

If you do not have this type of press machine, then you can do this exercise on a regular press machine, just keep in mind that as soon as the weight is brought down, hold it for 2 seconds.

 

How to do this :

To do this exercise, you have to sit on the seat and place your feet on the plates in front. Keep the feet neither too close nor too far.

Just keep in mind that keep your entire feet on the plates, do not take the toes out of the machine. If you do this then you will not be able to push the weight up with full force.

Gradually increase the weight according to the capacity and you can do 4 sets of 15-20 reps of this exercise.

 

Leg Curl 

This exercise is very similar to the leg extension, the only difference is that the leg extension is mainly used to tone the quad muscles and it has hamstrings.

 

How to do this :

To do this exercise also, you have to sit on the seat of the machine shown in the photo and then pull the weight from the feet to the hamstring or inwards so that tension is created on your hamstring muscles.

Then slowly release the weight downwards. Keep in mind that do not lift the weight with a single jerk, otherwise your knee may get hurt.

Do 4 sets of 12-15 reps of this and keep increasing the weight according to the capacity.

Apart from this, you can also do Simple Squats, Split Squats, Box Jump, Cough Raise, Deadlift, Hack Squat etc. as per the advice of your trainer.

 

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