Leg Fitness The best 10 best exercises for legs

Your legs are as important as any other part of your body. Huge biceps, well-built chest, and perfect abs won’t look perfect with a tinny leg.

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Leg workout

(bodybuilding)
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Your legs are as important as any other part of your body. Huge biceps, well-built chest, and perfect abs won’t look perfect with a tinny legs. Working on your legs can improve stamina, shape and overall fitness to see the ‘whole body’ benefits, do train your legs.

Follow this 10 exercise for the legs.

Lunges

  • Start by standing straight and hold dumbbells on your sides.

  • Your left foot should be about feet apart from your right foot.

  • Step forward with one foot - when the foot hits the floor bend it and lean forward so that your other leg bends towards the floor.

  • Now repeat the same procedure by putting the other foot forward.

Step Calf Raises

You’ll need a step and some dumbbells to perform this excercise.

  • Get in the position by standing on the step and position your feet in such a manner that your heels are slightly off the edge. Hold the dumbbells to the side and push up on your toes.

One Legged Squats

  • Stand sideways next to a wall and place your palm on the wall just under the level of your shoulder.

  • Extend your arms and position your body so you feel comfortable. Use the wall for balance and support.

  • Make sure that the foot not next to the wall is at a 45 degree angle and bend back the leg nearest to the wall.

  • Keep upright and lower your body until the knee that is not bearing your weight is close to the floor. Then push back up again.

Hamstring Bridges

  • Lie down flat on your back.

  • Keep one foot on the ground and lift the other one up and hold it there.

  • By using your hamstrings you should be able to lift your body and then lower it back down again.

Squats

  • Using either dumbbells or a barbell, stand with your feet a shoulder width apart.

  • Then lower yourself down until your knees are fully bent at a 45 degree angle and you are squatting.

  • Push up until you are upright again.

Dumbbell Step Ups

  • Hold a dumbbell in both of your hands.

  • Use one leg to step up on the step.

  • Then step up with the other leg and step down again, following the same procedure as you did while stepping up.

Dumbbell Pile

  • Start squatting down with your legs about a shoulder width apart.

  • Hold your dumbbells in front of you with the palm facing inwards.

  • Now start moving into a standing position while opening your arms in a T position simultaneously.

Leg Presses

  • Sit on a leg press machine- your feet should be about a shoulder width apart.

  • Without altering the position of your hips bend the knees to a 45 degree angle while lowering the weight, then push it back up, extending and straightening the legs.

One Legged Press with Exercise Ball

  • Sit on your exercise ball and walk/roll forward until your knees are bent.

  • Straighten out one leg, keeping the other one bent.

  • Use the heel of the bent leg to push up on the exercise ball and push down on the heel of the extended leg as it drags in the movement.

Reverse Leg Curl

  • Get on a leg curling machine.

  • Lie down flat on your stomach.

  • Adjust your feet tightly in the machine.

  • Try pulling the weight towards your hips.

  • Make sure that all the applied force is coming from your legs and not any other part of the bod

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