There are many advantages to working out all of our muscles at once, so it’s crucial that we do so if we want a strong and balanced body.
This article demonstrates 5 different leg exercises that can be done at home to strengthen and tone your lower body, including your quads, hamstrings, abductors, glutes, and calves.
Leg muscles help with movement and provide stability for the legs and feet. Therefore, developing them will greatly enhance leg mobility.
With these exercises, you will only need 10 minutes per day to tone your legs.
LUNGE
To begin, stand shoulder-width apart with your feet shoulder-width apart and your hands on your hips.
Step forward with one leg, then bend your knees until your back knee nearly touches the ground.
Finally, return your body to its starting position.
Then repeat with the other leg.
Repeat 10 times with each leg.
SQUATS
Stand with your feet about shoulder-width apart and your chest lifted.
Maintain your balance by extending your hands out in front of you.
Begin by sitting down and then rising as if you were sitting in a chair. Maintain a forward-facing posture with your face and head.
Reduce your weight to the point where your thighs are parallel to the ground. Put your entire weight on your heels. To return to the starting position, keep your body tight and push up through your heels.
Perform 12 repetitions.
SINGLE LEG DEADLIFT
Stand with your feet hip-width apart and a dumbbell at each side of your body.
Lean forward with one leg extended behind you, arms extended toward the ground, until your body is parallel to the ground.
Return to your starting point.
Repetitions: 12 to 20 reps on each leg.
BULGARIAN SPLIT LUNGE
Put your right foot forward and your left foot up on a bench behind you to form a split stance.
Maintain a close elbow position as you hold a dumbbell in each hand.
Take a deep breath in and slowly bend your left knee (your back knee) until it’s parallel to the floor.
You can get back to the starting position by exhaling and bringing your right foot (front foot) down to the floor.
Do 10 reps on each leg before switching.
Perform three sets with each leg.
GLUTE BRIDGE
Get on your back, knees bent, and feet flat on the floor.
Form a straight line from your shoulders to your knees by raising your hips off the ground.
When you’re in that position, pause for a moment before slowly lowering your body back to the ground.
Perform two sets of 12 seconds.
