5 Moves For Stronger Legs


As the saying goes, nothing beats a great pair of legs—but how about making them strong and well-defined, too? From glutes and quads to hamstrings and calves, your legs are powered by a complex array of muscles that need consistent yet varied attention to look and perform their best. The following leg workout was designed to shred all those leg muscles through a mix of dynamic and static exercises as well as constant tension. “Great” doesn’t even begin to describe how your legs will look after using this routine!

Skater Lunge

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Works: Quads, hamstrings, glutes

Start with feet shoulder-width apart and arms at side. Take a giant step back with left leg, crossing it diagonally behind right leg, while extending right arm out to side and swinging left across hips (A). Hop about 2 feet to the left and repeat on opposite side (B).

This is 1 rep. Do 3 sets of 20 reps.






Stiff-Legged Dead Lift

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Works: Hamstrings

Stand with feet shoulder-width apart and knees slightly bent; hold a 5-pound dumbbell in each hand, palms facing front of thighs (A). With head up and shoulders back, inhale and push hips back (keep weight on heels), lowering torso as you slide weights down thighs (B). Slowly raise to starting position (A).

This is 1 rep. Do 3 sets of 20 reps.


Two-Thirds Jump Squat

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Works: Quads, hamstrings

Stand with feet shoulder-width apart, arms at sides. Lower into a squat, but go only two thirds of the way down (A), then jump straight up with arms reaching toward ceiling (B). When you land, return to squat (A).

This is 1 rep. Do 3 sets of 20 reps.


Single-Leg Prone Curl

Works: Hamstrings

Do this with a light powerband MAX; the goal is to pump blood into your hamstrings, not exhaust them completely. Lie on the ground in a prone position with the band placed around your ankles. Drive your heel back towards your glute. Squeeze the hamstring and slowly lower back to start position
This is 1 rep. Do 3 sets of 20 reps per leg.


Bridge

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Works: Glutes, hamstrings

Lie face up with arms at sides, palms face down, knees bent and feet flat on floor (A). Contract abs and glutes; raise hips to form a straight line from shoulders to knees (B). Hold for 25 seconds.
This is 1 rep. Do 3 reps.




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