11 leg exercises to strengthen and build muscles and tone

The muscles in your lower body play a major role in supporting sports activities and daily activities, so it is important to train your legs directly on building strength, stability and comprehensive function. There are many exercises to choose from and without weights, which target all major muscle groups in the legs, such as gluten, thigh, knee tendons and calves. When doing these exercises, you should always make sure to maintain the appropriate shape and increase the difficulty over time.

1. Safsa

Safsa trains all the main muscles in your legs, such as cabin, knee strings, hosts (muscles on the inner thighs), and calves. It also targets some of the muscles of the upper part of the body, such as your back and note (abdomen, back, and pelvis). You can do it without weight, while keeping your weight in front of you on your chest, or with iron resting on your upper back.

how:

Stand with your feet, width of the shoulder, move the toes a little, and scrub with your heart (tense). If you use dumbbells or kettlebell, get your weight.
After that, pushing the hips back as if it was sitting on a chair by bending your knees to about 90 degrees.
Once the full bending down, push with the middle of your foot to stand tall, expand the hips and knees while maintaining your primary involvement and spine (straight).

2. Walking stabs

Walking stabs are a dynamic (active) movement that challenges your leg muscles, stability and coordination. You can try it in several ways, including with dumbbells on the side of your side, in front of you, or while using iron. Choose a suitable weight, not very heavy, and make sure that you keep most of the weight at the front of your legs while you are moving.

how:

Stand with your feet with hip width, sinners, hand over the hips or carry weights on your sides.
Take a step that you control forward with one leg, and lower your back knee towards the ground while keeping your front knee on your ankle.
It decreased until each of the knees is in about 90 degrees. Then press down on your front foot to move forward with the opposite leg in the next rush, and continue to walk.

3. The Bulgarian division

Divide fluctuations are an exercise that works on glutttek (muscles in the buttocks), knee strings, and calves. They unite your knees, hips and ankles by keeping them aligned, making them a great movement to improve the stability of the lower body.

how:

Stand a few feet in front of a high surface, such as a low weight seat, and put the back of one of your feet.
While keeping your torso in a straight and productive position, bend the front of your knee until your thigh decreases to about 90 degrees during squatting.
Press down in the middle of your foot to pay yourself a reserve
Repeat several times on the same side before switching to the other leg.

4

It targets the Spetup exercise as your cabin and Glues with the challenge of your knee joints, hip and ankle. A common mistake that people test while doing this is when they pushing themselves with the back of their foot instead of using their front legs to control movement. Try to take this into consideration while practicing this exercise.

how:

Get some weights and stand in the face of a strong seat or box with your feet on hip width and arms on both sides.
Place one foot on the bench and press down to the middle of your foot to push yourself to the seat.
On the way back to the bottom, lower your back foot (foot behind you) with control.
Repeat several times before switching the sides.

5. Al -Saq Press

Machines are an effective way to work on your leg muscles, and the leg pressure is a great option. Most of the stem pressure machines target your leg muscles mainly in different locations and allow you to control weight. When using the leg piston, be sure your heart is ready, even if the device has back support, so that you do not put much tension on the lower back.

how:

Sit on the stem pressure machine with your back apartment on the plate, put your feet around the shoulder width on the platform, and keep your knees at about 90 degrees.
Pay through the middle of your foot to extend your legs, and straighten it without locking your knees at the top of the movement.
Now, bend your knees slowly to lower the platform towards you until you are approximately 90 degrees.
Repeat by pressing your legs again to correct it.

6. Autarling shaved

Outrling Haling exercise targets the muscles of the knee strings. These muscles begin in the pelvis and stretch below the knee, and cross all hip joints and knee. The leg of the leg, which is an option to perform this exercise, by bending the knee, which involves the tendons of the knee and helps to strengthen it. Strong knee strings are important for running, jumping and preventing injuries.

how:

Lie a face down on the leg of the stem with a plate placed directly above your ankles. Keep your knees align with the machine axis (where it bends).
Prepare your heart and pull your punishment towards your glut, confident of the knee strings while completing the movement.
Slowly extend your legs to the starting position without leaving low weight, while maintaining tension throughout the movement.

7. Stretch the leg

Leg accessories target the thigh muscles, which are the four muscles at the front of the thigh. This exercise enhances the thigh muscles by focusing in particular on the extension of the knee, which is the main function of these muscles. This helps to improve knee stability and reduces the risk of injuries.

how:

Sit on the leg extension machine with your back on the seat and rest the crane lined above your ankle.
With your feet and fingers, install you, correct your knees to lift the weight up, and press the thigh muscles on top.
Slowly decrease while bending your knees to return to the starting position, while maintaining tension on the quad all the time.

8. Side rush

Side stabs are the development of traditional stabs that provide unique benefits for many exercises forward. This exercise works on the muscles that support movement by side, which helps to improve side mobility, balance and coordination.

how:

Stand with your feet with hip width, sinners, and hands on your sides. You can do this with or without weights.
Take a big step to one side, and the working knee bends about 45 degrees while you land. Keep the opposite leg straight.
Ensure that most of your weight is on the work leg, then push your foot to return to the starting position.

9. Lift the calf

The calf is primarily targeting your calf muscles, which are responsible for lifting your heels from the ground and are important for walking, running, jumping and maintaining balance. In addition to training the strength of the calf, this exercise also occupies the muscles of your feet, which helps to improve the strength of the foot, support the bow, and the stability of the lower limbs.

how:

First, stand tall with your feet with hip width, toes indicate forward, and your knees are slightly determined.
Press your feet balls to raise your butts as much as possible, pressing the calves as you do.
Slowly reduce the heels back to the ground without allowing them to decline, and keeping tension in calves.

10. Deadlift

Deadlifts target the muscles along the back of your body, including glutek, knee strings, and lower back muscles. These muscles work together to expand the hips, fix the spine, and generate strength. Deadlifts is one of the most effective exercises to build a total strength because it shares multiple muscle groups. It also enhances the correct way to raise things, which makes them very effective for daily activities, such as capturing heavy things safely.

how:

Get Kettlebell and put it between your feet.
Take your heart and joints (bending forward a little) of the hips while benting your knees a little, and grab the weight.
With the neutral spine, press your feet down and extend the hips and knees at the same time to take weight up.

11. Glut Bridge

Glut bridges make glutttec and knee tendons. You can easily upgrade this exercise by adding weight to the hips while doing it. Other versions, such as mono -leg, can increase your unilateral (unilateral) strength, which makes this movement an addition to any low body or entire body exercise.

how:

Lie on the floor with bending your knees and flat feet, around the width of the hip, and the arms on your sides.
Take your heart and push the hips up to the ceiling as much as possible, while pressing glutenik at the top without calendar your back.
Slowly decrease in the hips to the ground, while maintaining tension in glutttec and knee tendons.

Choose groups and actors

It should aim to do three groups from five to 15 actors, or frequent movements during exercise, such as lifting and lowering weight.

Choose a weight for each exercise that allows you to stop about three to five actors before failure, which is when your muscles have no longer completed the exercise. Leaving three to five actors in the tank helps you to maintain the perfect shape while still challenging your muscles.

Exercise frequency

You should aim to train your legs twice to three times a week. You do not need to focus entirely on the leg training in those days. However, as a rule, your leg muscles should target with a handful of exercises several times a week to make the largest progress. Over time, you will also need to continue to raise the number of groups and actors you are doing, with weight gain as well.

Warmmers and cooling

Just as with any exercise, it is important to warm up for blood flow to your muscles and prepare your body to exercise heavier exercises. After exercise, donation also helps to recover and relax. From five to 10 minutes before and after exercise is a great deal of time for warm -up and calm exercises.

Leg training is necessary for any good exercise program because it builds strength in some of the largest and strongest muscles in the body. Strong legs support better performance in general, whether you raise weights, running, exercise, or simply move in daily life. There are many exercises to choose from them to add it to your routine. When combining it, always remember listening to your body and avoiding pushing yourself if the exercise causes pain.