10 ways to work out your legs Focus on building muscles to be fit and firm.

Many young people who regularly attend the gym Tend to focus on the different muscles of the body such as arms, abdomen, shoulders and chest, but neglect to focus on the leg muscles. As a result, the leg muscles do not look tight and strong like other muscles, so we have gathered together the leg muscle exercises and it is easy to do.


1.Barbell Squat

Starting from standing, carrying the barbell across his back Ready to keep your feet wide enough, then slowly lower yourself down as low as you can in the squat position, then slowly stand up straight like the starting position. By this method, in addition to helping to exercise the leg muscles well It also strengthens the hips and hamstring.

2. Kettlebell Swing

Prepare the position by standing with your feet shoulder-width apart. Squat down and use both hands to hold the kettlebell in the middle. When you’re ready, stand up and throw Kettlebell over your head. As for the downward stroke, swing under the crotch This position can help build strong muscles such as shoulders, lower back, hips and legs.

3. Squat Jump

For practicing squat jumps, it will strengthen your lower back, hips, legs, and ankles by starting with your feet upright with your feet shoulder-width apart. Squat down Then lift yourself up and jump back into the prep position.

4. Barbell Deadlift

Stand straight with your feet slightly apart. Let your arms go naturally and hold the barbell at thigh level. Then squat down until the barbell almost touches the floor. The Barbell Deadlift will help your muscles to stay fit and firm at the same time, such as your legs, back, mid and lower body. Including hips

5.Machine Leg Press

This exercise will focus on strengthening your thigh muscles and helping to keep your thighs strong, starting with the posture set up by sitting on the exercise machine. Put both feet on the footboard. Leave your arms at your sides. Work out as hard as possible to stretch your legs and return to the prep position

6.Pistol Squat

Prepare for the Pistol Squat by standing upright with your right leg stretched forward and holding down, then slowly lowering all the way down and back to prep. Then switch sides This position not only strengthens the leg and hip muscles but also But also helps to create balance for the body as well

7. Dumbbell Lunge

Stand straight with your feet together and hold a dumbbell on the sides of your body. Step your right foot forward and lower your body while opening the heel of your back. Then pull the body back to the starting position and practice alternating sides Just as this, the leg muscles will be stronger.

8. Lying Leg Curl

Prepare the position by lying face down on a bench and placing your feet under the bar. When you’re ready, bend your legs toward your torso and slowly return to starting position.This will help build leg muscles and hamstring strength.

9.Leg Extension

Start by sitting on a bench with your feet under the bar. Then contract your thighs while lifting the bar until your legs are straight and slow down to a rhythm. This position will focus on building the thigh muscles to be strong enough.

10.Standing Barbell Calf Raise

For this pose, you will need an accessory to train. This can be a piece of wood, a brick or a different level floor. Then stand on the device and lift the barbell to rest on the back of the shoulder blades Then raise your heels and hold for 1-2 seconds and return to starting position.

How is it with the exercises we take It’s not easy, but it’s not too poor at all. Which anyone who wants to build strong leg muscles Can be used to practice You will definitely have fit and firm legs if you train regularly.

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