Best Leg Workout Exercises to Improve Your Health

To achieve proper physical fitness, you need a strong body, including lower body strength. If you aim to enhance your performance in sports or achieve good body aesthetics, you can’t ignore your lower body structure and fitness. 

Many people avoid leg exercises as they’re challenging. But these exercises have several benefits. Your core muscles get worked with lower-body activities, enhancing your posture and balance. 

It can also improve your mobility & stability. 

Why Are Training Legs Important?

Leg Workout Exercises

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Leg exercises tone some of the largest muscles on your body, including your glutes. Leg exercises will help you shed more calories. These exercises also improve your movement and give you more flexibility. 

Leg workout exercises are also good for your brain and nervous system. 

If you keep missing your leg day, it can lead to an unbalanced body and make you prone to injuries.

The leg press muscles worked by the leg press are quads, hamstrings, glutes, and calves. 

How Many Sets & Reps Must You Perform in the Leg Workout?

Leg Workout Exercises

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Initially, you must choose 3 to 5 exercises per leg workout. Next, perform each exercise three times for eight to twelve repetitions, ensuring to exhaust your muscles but not to the extent of pain.

Top Leg Exercises

Dumbbell Set-up

 

Leg Workout Exercises

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  • To perform dumbbell exercise, start by standing behind a bench or other uplifted surface that will raise your thigh parallel to the floor. 
  • Get a dumbbell in each of your hands, step up on the bench, 
  • Leave the training leg hanging off. 

Squat

Leg Workout Exercises

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Grab the bar as far apart as is comfortable and squat under it in a squat rack or cage. Keep it under your lower traps, and pull the bar out of the rack by squeezing your shoulder blades together, lifting your elbows, and doing so. 

Take 1 or 2 steps back and stand with your feet shoulder width and your toes a little outwards. Take a big breath and bend your hips back; now, bend your knees to lower your body as much as possible. As you drop, extend your knees. Continue to push your knees wide as you drive up vertically with your hips.

Leg Press

Leg Workout Exercises

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The leg press is one of the perfect exercises to improve your lower body health. First, adjust the machine seat to sit comfortably. Sit with your knees aligned with your feet and your hips below your knees.

Now, you need to remove the safeties, and once your knees are 90 degrees bent toward your chest, press yourself back up. Don’t push yourself and go too low, as it can cause injury to you. 

Pause Squat

Leg Workout Exercises

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For pause squat exercise, take a bar as far apart as it would be comfortable and step under it. Put pressure on your shoulder blades and pull the bar off the rack. Take a step back, standing with your feet and toes pointed out.

Now, simply breathe deeply, bend your hips back slightly, and bend your knees to lower your body as much as possible without losing your lower back arch. Hold the position for a couple of seconds. 

Leg Press for Glutes

Leg Workout Exercises

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The leg press for glutes exercise provides a comprehensive approach to glute strength. To perform this exercise, you must take your feet toward the bottom of the plate to focus more on quads. By getting in this position, there will be more contradiction around the quads. 

Keep the feet on the platform, lower your heels, and turn your toes inward. Keep your feet flat as you decrease the weights to maintain quad tension. Perform 3 sets of 10–12 repetitions. 

Also Read: Simple Workout Schedule For Beginners

Romanian Deadlift

Leg Workout Exercises

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For performing deadlift , you need to take the position behind a barbell that is planted. Later, you need to bend the knees a little bit to grab it while maintaining a straight back, hips, and shins. Thrust your hips forward without bending your back. 

Final Thoughts

At last, we would say that to get a proper physique and health; you need to pay attention to leg exercises. Leg training can give you good shape and look, and you also get more active by doing these exercises. We have mentioned the best leg exercises you can perform to improve your health and physique. 

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