Muscular legs: How to strengthen your legs to make them sturdy

Legs workout

You must be following an exercise regime regularly, or you might be a beginner, or else you don’t exercise at all. In all cases, a foremost consideration should be a strong and better foundation. Muscular Legs create a strong overall foundation for your exercise regime or your day-to-day activities. 

Muscular Legs are considered workout essentials that improve athletic performance and keep the body fit, increasing the balance and strength of the bones for regular activities of the day-to-day. A good reason for working out for leg muscles is that it works out almost the full body.

Here is an excellent guide to muscular legs, and hey! It’s not that tough. All you need is a start. Follow the guide for safer Muscular leg exercises. 

WALKING LUNGES

Benefits: It works out the front muscles of the leg. It helps in gaining balance and stability. 

How To Do Walking Lunges?

  1. Stand straight casually.
  2. Take a long step forward and simultaneously bend the knee of another leg so that it almost touches the ground.
  3. With the pressure on the front leg, come in front to both legs together.

Now follow the same with another leg.

Reps: 12-15

Sets: 2

SQUATS

Benefits: It focuses on calves, hamstrings, and quadriceps. It also helps core and gluteus strengthening. 

How To Do Squats?

  1. Stand straight with legs shoulder-width apart and feet facing forward.
  2. Bend the knees and slowly come down in a chair sitting posture so that the thighs are parallel to the ground and slightly touch your elbows to the knees.
  3. Remain and hold there for 3-4seconds.
  4. Standup while focusing and contracting the calves.

Reps: 12

Sets: 3

JUMPING SQUATS

Benefits: It tones your calves, quads, and hamstrings. It strengthens the core as well as the glutes.

How To Do Jumping Squats?

  1. Stand straight with legs shoulder-width apart.
  2. Take a long step forward and simultaneously bend the knee of another leg so that it almost touches the ground.
  3. Hold for a few seconds.
  4. Jump up in the air and lift the arms up
  5. Come to the squat position again. This is one rep

Reps: 12

Sets: 3

SPLIT SQUATS

Benefits: It focuses on calves, hamstrings, and quadriceps. It also helps core and glute strengthening. It improves the balance of the body.

How To Do Split Squats?

  1. Stand with the back facing a piece of a raised platform.
  2. Rest the foot on the platform with the back of the shoes facing up.
  3. Bend the knee and go down until the other knee is about to touch the floor.
  4. Hold there for a couple of seconds and come back.

Reps: 12 each side

Sets: 2

PULSES SQUATS

Benefits: It focuses on full legs. It strengthens the core.

How To Do Pulses Squats?

  1. Stand straight with legs shoulder-width apart and feet facing forward.
  2. Bend the knees and slowly come down in chair sitting posture so that the thighs are parallel to the ground and slightly touch your elbows to the knees.
  3. Move your hips a little up and down for 10 seconds.
  4. Standup while focusing and contracting the calves.

This is one rep

Reps: 6-8

Sets: 2

WEIGHTED SPLIT SQUATS

Benefits: Benefits: It focuses on calves, hamstrings, and quadriceps. It also helps core and glute strengthening. It improves the balance of the body.

How To Do Weighted Split Squats?

  1. Hold dumbbells in both hands. Stand with the back facing a piece of the raised platform.
  2. Rest the foot on the platform with the back of the shoes facing up.
  3. Bend the knee and go down until the other knee is about to touch the floor.
  4. Hold there for a couple of seconds and come back.

Reps: 12 each side

Sets: 2

ELEVATED CALF RAISES

Benefits: It defines the calves and improves ankle strength. 

How To Do Elevated Calf Raises?

  1. Come on the first step on the staircase.
  2. Rest just the toes on the platform and lift your heels.
  3. lower down as much as you can until you feel the stretch. Hey! Be careful, and don’t stretch much more than what you can take.

Reps: 12 

Sets: 2

JUMPING LUNGES

Benefits: It works out the whole leg. It helps in gaining balance and stability. 

How To Do Jumping Lunges?

  1. Stand straight casually.
  2. Take a long step forward and simultaneously bend the knee of another leg so that it almost touches the ground and arms crossed on the chest.
  3. Jump to switch the legs

Reps: 12

Sets: 2

STEP UPS

Benefits: It works out all the muscles in the leg and glutes. It helps in gaining balance and stability. 

How To Do Step-Ups?

  1. Take a platform. Climb with one leg up and the other close to it but not on the platform.
  2. Hold there and balance.
  3. Change the leg after you feel the burn

Reps: 12 on each side

Sets: 2

RUNNING OR CYCLING

Opt for any one of them to increase the efficiency of the other exercises. It strengthens muscles and improves cardiovascular fitness. Their benefits are endless. 

THE BOTTOM LINE

Combine exercises that you want to include in your fitness regime, and There you go! All you need is the consistency to get muscular legs that you were jealous of when others have it.