Best Leg Exercise - Thigh & Calf Exercises
for Sexy, Muscular Legs!
that will help you develop strong & toned thighs/calves.
So how much importance do you give to your legs when you workout?
Not too much I would say...and even if you were, I am sure that you would be concentrating just on your thigh muscles.
Benefits of Leg & Thigh Exercise!
Leg exercises are very important since our legs are one of the most important parts of our body.
Running, Jumping, Hiking, Climbing stairs, Circuit training...all these strenuous activities require you to have strong legs. Having strong legs will also help you to engage yourself in diverse fitness activities - both indoors as well as outdoors.
Besides, the leg muscles are the largest muscles in your body. Imagine the amount of extra calories you can burn by turning them into calorie consuming workhorses.
So ensure you give sufficient time for your leg exercises in your workout routine.
Best Leg Exercises for You!
Here are some of the best leg workouts to help you develop great looking thighs and calves.
To make sure that your do not create a strength imbalance, it is important to perform leg exercises that target all the muscle groups in your legs.
For fitness enthusiasts with bad knees, I have provided some alterations to the exercises to make them less stressful on your joints. In case, you feel pain doing an exercise, you need to stop.
For leg exercises, instead of number of repetitions, I suggest you do as many reps as possible in a given time frame. I usually do it for one minute, but if you are just starting out, do it for 30 seconds.
Forward Lunges
With hands by your side or on your hips, step forward into a lunge. Make sure your knee does not go past your ankle.
If you have knee issues, do not go down as low into your lunges.
Side Lunges
Same as above, just step out at a 45 degree angle. Switch legs.
Squats
With hands stretched in front of you and legs shoulder width apart, bend your knees. Then come back up to standing position.
Do not lean forward as you come down. Try to keep your back as straight as possible.
If you have bad knees, do not dip down so low into your squat.
One-Legged Lunge
Place one leg on a chair or coffee table and stretch the other in front of you. Bend your knee to lower you body. Make sure your knee does not go past your ankle. Switch legs.
Jump Squats
Like regular squats, except when you come up, lift your hands into the air and jump. The more height you get the harder.
Moving Lunge
Great exercise! Great Burn! Get into a lunge position. Have your front foot extended forward a bit so your knee is behind your ankle. Then lean your body forward coming up on your back toe and placing your knee over you ankle. Switch Legs.
Calve Raises
There are three exercises for this. First your toes will be pointed in. Second your toes will be pointing straight ahead. Last, your toes will be pointing out.
You can do these with or without weights. I recommend doing each exercise for 10-15 reps at regular speed. Then do 10 reps at explosive speed.
Hill Sprints
If it's a nice day and you are looking to do your leg exercises outside, Hill Sprints are the way to go. Your legs will burn with this exercise.
Find a nice hill and simply sprint up it. Walk back down and sprint up it again.
Wall Squats
Lean against a wall and bend your knees so your thighs are at a 90 degree angle with your body.
If you want more of a challenge, try one-legged wall squats.
Summary
Leg muscles are the largest muscles in our body, so you need to make sure you give sufficient time to exercise your legs in your workout routine. Having strong legs will also help you to engage yourself in diverse fitness activities - both indoors as well as outdoors like Running, Jumping, Hiking, Climbing, Circuit training, etc. For leg exercises, instead of number of repetitions, I suggest you do as many reps as possible in a given time frame - may be one minute or 30 seconds.
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