Powerful Pins: Conquer Leg Day with Our Group Workout | Gym Motivational Vlog | Veg Soup in Dinner
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#fitness #gym #workout #fitnessmotivation #fit #motivation #bodybuilding #training #health #fitfam #healthylifestyle #love #lifestyle #gymlife #gymmotivation #sport #instagood #healthy #muscle #personaltrainer #crossfit #fitnessmodel #exercise #weightloss #fitnessjourney #fashion #instagram #wellness #model #yoga #nutrition #follow #fitnessgirl #like #strong #cardio #photography #running #fitnessaddict #goals #instafit #strength #photooftheday #fitspo #life #abs #healthyfood #bhfyp #happy #inspiration #workoutmotivation #diet #sports #boxing #beauty #fitlife #bodybuilder #style #gains #powerlifting Your legs support you every single day. So it makes sense that so many of us are on the hunt for effective exercises to build strong, toned legs.
Leg day has become something of a cultural phenomenon. Seriously, the hashtag #legday has more than 20 billion views on TikTok and over 23 million posts on Instagram.
So, where does our obsession with leg day come from? Sometimes, when people want to add leg day into their strength-training program, they have an aesthetic goal in mind. Maybe they want to slim their thighs, get a peachier backside or tone their calves.
But strong legs do so much more than look good when we're walking around. And you can strengthen your legs with simple workouts that don't require any extra weights.
What are the leg muscles?
To better understand the benefits that can come from strengthening your legs, it's important to know which muscles leg exercises actually target.
The muscles in the legs are some of the largest in the body. They include the quads and hamstrings as well as the hips, adductors, abductors and calves. And we can't talk about working the legs without also mentioning the glutes, which are crucial for performing any hip or thigh movement.
Each one of these muscles has its own set of parts. Aptly named, the quadriceps are a group of four muscles that help to extend and stabilize the knee and are also vital to movements such as jumping and running.
In the back of the body, the glutes and hamstrings each include three muscles. The back of the lower leg includes three muscles that are collectively called the calf muscle.
The inner leg muscles (the adductors) include four muscles that help you to close your thigh in toward the center of your body, while the outer leg muscles (the abductors) include parts of the glute and other smaller muscles that help open your leg away from the midline of the body.
Benefits of leg exercises
Our legs are the foundation of the body. Improving strength and muscle mass in the lower body creates a stronger and sturdier base for the body in addition to the core.
That's important because we use our legs and glutes to perform every single movement during the day: standing up, sitting down, bending over, walking and even getting out of bed. So, incorporating leg workouts into your routine is crucial for maintaining healthy movement in your life and throughout the entire day.
Lower-body strength helps us move faster during cardio activities, improves agility and balance (fewer trips and falls!), and makes our everyday movements easier and more efficient.
How to create an effective leg workout
When it comes to creating an effective leg workout, it can be a bit overwhelming since there are hundreds of different exercises that work the lower body. As a personal trainer for almost 15 years, I’ve compiled a list of my top 25 favorite leg exercises that you can do anywhere. Best of all? You don't need any equipment.
To incorporate these moves into your workout routine, I recommend picking three exercises and then turning them into a circuit. Perform 10 reps of each exercise and then repeat the circuit for three rounds total.
How often should you perform leg exercises?
You shouldn't do these exercises every single day. The legs and glutes are the largest muscles in the body, which means you should exercise them - at most - every other day. It's essential to give them at least a 24-hour rest period to recover and restore between workouts.
The best leg exercises:
Free Weights Squats
Legs Press
Hack Squats
Legs Extension
Lunges
Legs Curl
Stiff Leg Deadlift
Sumo Squats
15 сен 2024
