Hi, want to know more about leg exercises. This blog will answer all your question. Leg Exercises help in improving the health of the person. We need a strong lower body along with the upper body. The lower body helps us in our movements running, jumping, or climbing the hill. All these activities need the support of our legs. The leg exercise will help in strengthening both the front and back muscles.

Why follow the leg Exercises:

They improve health and strengthen the muscles. But upper body exercises are more important. Along with the upper body, lower body exercises should have the same importance. Lower Body exercises are better not only for health. Also for protecting the body from injuries.

When not to follow the Leg Exercises:

You have injuries and feel very tired. Sick with fever and cold. Or you have leg or muscle pain. Refrain from pushing yourself more than needed. It’s better to stop or reduce the Exercises.

Potential benefits:

Exercise helps in improving the health of the person. Managing health issues like heart and blood sugar problems.

Is improving health and fitness your goal? 

Then it is better to follow the leg exercise and do it for a long time to get health benefits. You can do this exercise in both the Gym and at home.

The best leg Exercises one can start with are:

Back Squat:

Back Squat is one of the most important ones in lower body exercise. These are full-body exercises. Keep barbell with correct weight to shoulder height. Get under the barbell. Set the bar near the shoulder if performing a lower back squat. Support your core and lift the weight. Move to get to the position. Chest up and squat down. The bottom of the thighs should be parallel to the ground.

Benefits of the Back Squat:

The functional strength of the person improves and allows for more loading.

Front Squat:

The Front Squat. Shifts weight from back to front. It is like Back Squat. But the weight will be in front. Keep barbell with correct weight to shoulder height. Extend the arms in front of the bar. Place fingers on the bar and lift the palm. Bring the elbows below the bar.

The bar should come across the chest. Move backward to get to the position. Chest up and squat down. The bottom of the thighs should be parallel to the ground.

Benefits of the Front Squat:

The Front Squat. Liked by people who want weight in the front instead of the back.

Bulgarian Split Squat:

This exercise with dumbbells. One foot on the bench. Squat down until both legs are at 90 degrees. Knees should not touch the floor.

Benefits of the Bulgarian Split Squat:

Muscles’ strength and balance go up.

Leg Press:

Strengthening the thighs is the main advantage. Keep the feet in the sled. The shoulders are a distance apart. Press and lower the sled towards the chest. Thighs should be at 90 degrees. Not locking knees sled back up. Lower back and hips lifting from the place. Put weight back while going down.

Benefits of the Leg Press:

You can press a lot of weight with your legs. The movement of the body is improved.

Hack Squat:

Most popular, effective method. Due to the usage of the machine. Machine protects from injuries. Provide safety while doing exercises.

The feet should be in the same line as the knees. The Feet moving outward torso should be stable with abdominal. The Head should be in a neutral position. The bottom of the thighs should be parallel to the ground.

Benefits of Hack Squat:

This method is beneficial as compared to other methods. It makes use of Machines. Protecting against injuries.

Reverse lunge:

Reverse lunge work on one side of the body at a time. Helps in improving muscle. The reverse lunge is better than the walking or forward lunge. Both the beginners and Intermediate exercises will enjoy this. With both feet together. Hands-on side or hips. Knees above the floor and one leg behind. Front leg bent at 90 degrees. 

Benefits of Reverse lunge:

Beneficial and suitable for beginners. Works on both sides of the body.

Assault bike:

Biking or bicycle helps in lower body exercise. Most people use their Bicycles for exercise. First, adjust the seats of the bike. Place the feet on the pedals of the bike. Hands to be kept on the handles. The hands moved back and forth in synchronization with the leg movements.

Benefits of Assault Bike:

Useful to build muscle. This method is for all people of all ages.

Sets and reps for leg Exercises:

The exercise is in 12 sets and up to 18. But in the case of an expert or advanced exceeds 18. When choosing one should take care of the breathing. 

Nordic Hamstring curl:

Kneeling body lowered towards ground and knees at the back. Best way to protect from injuries and strengthen the muscles. Knees kept below the barbell and legs on the machine. Hands-on the floor. Arms bent out knee to be lower your body towards the floor. The lower the person goes the harder it feels.

Benefits of the Nordic Hamstring curl:

Suitable for Intermediate or expert level. There will be no injuries. Muscle strength increased.

Do you need a fitness trainer?

Yes, for any workout. Better to have a fitness trainer. A good fitness plan can include aerobics and flexible training. 

If you are new to the exercise and a beginner. Talk to the trainer. Tell them about your expectation. Disclose the injuries or any problems that you have. They will provide the correct guidance and help select the best exercise. 

Final Takeaway:

Leg exercises result in strong legs. Strong legs improve the muscles and lower the risk of injuries. If you want a healthy and happy life and fitness is your goal. Then you cannot ignore any part of your body. One should not only concentrate on upper body exercise. Lower body exercise also contributes to the benefit of health. Leg exercises need to be routine one should stop ignoring these exercises.