Introduction: Muscular legs
Whether you have an exclusive home gym, a few weights to play with, or just a room and an exercise mat, believe it or not, you can program your own “Leg Day: Home Edition.” How? Well, you can incorporate these few staple movements — including squats, deadlifts, and lunges — with variations to build your muscular legs. And as for why should you? Well, that’s because these exercises target the major leg muscles in your glutes, hamstrings, and quads for a well-rounded leg workout. It’s important to train your muscles in more than one direction, after all, we don’t move in just one direction. Reason? Compound exercises work multiple muscles at the same time, burns more calories and saves time.
By incorporating weights, resistance bands, and bodyweight moves, you can build strength and mobility to support not just your everyday movements, but your dance moves as well. You can simply adjust the number of reps and amount of weight that you want to use as per your individual ability and fitness level. Some women fear that building their leg muscle will make them appear bulky and masculine. But on the contrary, building lean muscle in the lower body can make you look leaner and sexier. Not to mention even longer, in case you have a complex you’re your height! Doing a leg-focused routine two or three times per week and allow time for the muscle to recover while continuing to build your strength is one of the most recommended ways than just rushing things over.
Leg Strengthening Exercises
There are hundreds of leg exercises that you can do and to be honest the list is endless. But the very common thread to these exercises is the fact that they all contribute to building and toning the legs and so, you don’t need to do all of them. However, if you choose compound exercises like squats that use multiple big muscle groups, burns more calories and even saves time then perhaps you don’t have to worry about whether you’re working out all the muscles in your legs. And if you’re unfamiliar with working out with weights like a dumbbell and a barbell, specifically, make sure you take time to learn the technique before adding more weight. Try asking a trainer at your gym to watch your form and give you feedback. Once you’ve mastered the moves, you can always add more weight and upgrade yourself.
Squats are perhaps one of the most effective lower-body exercises. Why? Because they build strength in the hamstrings, glutes, quads and calves. You can also try them without any weight addition and in several variations, including single-leg squats etc. Or better, you can add weight in the form of a barbell, dumbbells, a kettlebell or a medicine ball. Sound appealing, right? As to how you can do it, below is a step by step guide of it:
- Start with your feet hip-distance apart in an upright, standing position.
- Now, send at the hips and knees, with your butt back and down as if you were sitting in a chair.
- Keep your torso straight and transfer the weight back slightly into your heels. Come down till your thighs are in a parallel position with the floor or slightly lower.
- Exhale when you have to push yourself back up to standing.
For Barbell Squats, What you have to do is you’ll start with the barbell in a squat rack and position the bar squarely across the shoulders, grasping it wider than your shoulders and then stand up and step out of the squat rack. And in case if you’re using dumbbells, position them resting lightly against the fronts of your shoulders with your elbows bent.
As for the kettlebell squats, stand on two exercise steps positioned 10 or more inches apart with your feet, that is a little wider than hip-distance. This will help you to elevate so that you can come parallel with the floor without the kettlebell touching down. However, make sure that you hold the kettlebell with both hands between your legs.
And if you’re using a medicine ball for resistance, hold it in front of you with your elbows bend or your arms extended. However, make sure you hold it against your chest or overhead for an extra challenge.
Deadlift- Muscular Legs
Deadlifts are a very effective exercise for building leg strength efficiently and achieving your ideal muscular legs. However, you indulge yourself into one, make sure you practice the basic movement at home before you ever pick up a weight. Why so? That’s because mastering good technique is imperative so that you don’t hurt your back when you do add weight. After all, not to mention as much as efficient Deadlifts are when it comes to muscular legs but the risks of injury associated is also higher.
To do a Deadlift, stand with your feet about hip-distance apart. The weight — barbell or kettlebells — should be placed right in front of your shins so you can easily reach down for it. Now take a slight bend in your knees and hinge at the hips as you lower your torso does down. However, make sure that your back is perfectly flat. Okay, now that your back is almost parallel to the ground, reach down and grasp the weight. Push through your feet to stand back up again with the weight and try to exhale while you do so, to relieve the tension. And while you are holding the weight, contract your glute muscles and fully extend your hips at the top of the motion to better results.
Hip Raise- Muscular Legs
Want better butt? Wait, even better when combined with better muscular legs! That’s right, the combination is just stunning. Don’t you think so? Better butt with sculpted muscular legs. Well, then look no further than hip raises. They are easy to do and easy to modify be it more or less challenge. And they’ll even tone and firm your butt like nothing else as a free service. A tip though, start with no weight until you get the hang of the Hip Raise technique.
Well, to start with, sit upright in front of a weight bench with your shoulder blades touching the long side of the bench. Now bend your knees and place your feet on the floor, hip-distance apart. Try to keep your knees and feet parallel throughout the exercise, though for better results. Now, as you lift your hips until your thighs are parallel with the floor, exhale to relieve the stress and inhale as you lower down. Squeeze your glutes and pause at the top.
To increase weight brunt, place a barbell across your pelvis. Although you can position the barbell yourself but it’s easier and safer to have a partner or trainer do it for you. And do place a pad around the barbell to avoid pain or bruising.
Try to challenge yourself with this leg routine for 4 to 6 weeks for maximum benefits and results and not to mention beautiful Sculpted, muscular legs. Whether you’re using weights like barbell or dumbbell, your body weight, or a resistance band, these exercise routines can help you build strength and endurance in your legs. Which you believe it or not will surely be a benefactor in your day-to-day movement, athletics and even aerobics etc. However, do keep adding challenging movements to your routine to continue building muscle. Try to incorporate all three types of training into your weekly routine for optimal leg gains. It’s also wise and helpful to check in with certified fitness pro, especially if you’re new to the strength training game. This can help you in the sense of satisfaction and safety to ensure that you’re doing the best exercises for your body, ability level, and goals.