Get stronger legs with these workouts

By On Sep 6, 2021

Strengthening the leg muscles during exercise can be of great benefit, for example, when you are out on the hiking trail or when you are swimming. Your leg starts at your hip joint and runs all the way to your ankle joint and includes your thigh, knee and calf. The muscles in your legs help you extend and twist your leg in any direction, bend your knee, show your toes, and more.

Keeping your legs strong is especially important in old age. Strong legs can help you improve your balance to avoid trips and falls. Here are a few exercises that can help.

Dumbbell lunge

Lunge steps train both your legs and core muscles. You’ll work your hamstrings, including your hamstrings, glutes (or glutes), hips, and quadriceps.
If you have knee pain, this exercise should be avoided. Ask your doctor to make sure lunges are a good exercise for you.

To do a lunge with dumbbells:

Position your feet hip-width apart while holding your favorite dumbbells or weights by your side.
Keep your torso upright and step forward.
Bend your front and back legs to a 90-degree angle.
Make sure your front foot is flat on the floor.
Use both legs to get up again.
Repeat by stepping forward with the other leg.

Failure variants to try out are:

Side lunge. Instead of stepping forward, step to the side and bend that leg at a 90-degree angle as you straighten your other leg.
Reverse gear: Instead of stepping forward, step back. Then do the same movement by bringing both legs to a 90-degree angle and then straightening.
Go lunge: Do a lunge step as described above. Then, instead of putting your feet together and starting from the same position, just step forward with the other foot. You will find yourself walking around your room with this exercise.

Cup squat

Squats are a useful exercise for building leg strength and are recommended for beginners. To do a goblet squat:

Hold your favorite dumbbell, kettlebell, or other weight at chest level with both hands.
Put your feet shoulder width apart.
Squat down by bending your knees. Keep lowering until your hips are below your knees.
When lowering, make sure to keep your back as straight as possible.
Get up again and repeat.

Variations include:

Squats with dumbbells. This is similar to the goblet squat, but you hold two dumbbells at shoulder level instead of one at chest level.
Fold squats. Keep your feet further apart and point your toes outward as you do the squat.
Bulgarian split squat. Holding two dumbbells or weights, put one leg on a bench or chair behind you, and squat with the other leg.
Jump squats. Holding no weight, crouch down and swing your arms to jump upward with explosive energy. Finish the squat again.

continuation

Romanian deadlift

This exercise works your hamstrings. You can use dumbbells or a barbell for this.

Stand upright with your weights at hip height.
Slowly bend over, hang on your hips, and lower your torso.
Stop bending when you feel a stretch in your hamstring muscles – the muscle at the back of your thighs. Your weights will likely be a little below your knees.
Push your hips forward to get back up.

How many repetitions should you be doing?

Some fitness experts recommend doing two sets of 10 repetitions for each leg exercise. If it feels too easy, try adding more resistance with heavier weights. If it feels too hard, use less resistance or try fewer reps.

Home workouts vs. gym workouts

Some of the recommended exercises recommend the use of dumbbells or other fitness equipment. If you work out at home and don’t have dumbbells, there are plenty of alternatives to try. You can fill a milk jug with water or sand, or use some soup cans or water bottles as weights. You can also use resistance bands or a bucket filled with sand.

Before you start, warm up

When training with weights, you should always warm up before training and cool down afterwards. This can help prevent injury. Warm up exercises can include things like jogging, stretching, and bodyweight exercises. Cooldowns should involve a lot of stretching.

Wear shoes with good grip to keep you in position during your exercises. Make sure to keep your back straight during the exercises, especially if you bend forward like you would with a deadlift.

If you feel any pain during exercise, stop this exercise. If your pain doesn’t go away after a few days, see your doctor.

If you are new to training, start slowly. Use lighter weights and do fewer repetitions. Getting started with your workout will help you avoid injuries.

sources

SOURCES:

American Council on Exercise: “5 lunges for leaner legs”, “Muscles That Move the Leg”, “Squat Variations | 6 effective squat variations to try out ”.

BHLiveActive: “5 Great Leg Exercises You Should Do”

familydoctor.org: “Weight Training and Weight Lifting Safety.”

Shine365: “5 Leg Exercises to Strengthen Aging Legs.”

Surfside Florida City: “WHAT CAN I USE IN PLACE OF DUMBBELLS – 15 HOUSEHOLD ITEMS TO USE.”

YMCA from Middle Tennesse: “DUMBBELL WORKOUT FOR BEGINNERS.”