8 Best Leg Strengthening Exercises To Build Strong Legs

Ladies! If you are a dancer, traveler, climber, cyclist, bodybuilder, or want to learn self-defense, you must work with the strength of your legs. Here, we bring 8 Leg Strengthening Exercises For Women.

Strong legs look super flattering in any outfit you wear. But that is not the only point. Sculpted, powerful and toned legs say a lot about self-love and the care you have with your body. And you must!

Do these exercises at home or in the gym for 20 minutes a day. Within two weeks, you will see amazing results. Let’s start!

12 best leg strengthening exercises for women

Before starting with the leg exercises for women at home, you should warm-up. Here is a 10-minute warm-up routine to guide you.

Leg Strengthening Exercises

To warm

  • Neck tilts: 1 set of 10 repetitions
  • Neck circles: 1 set of 10 repetitions
  • Shoulder circles: 1 set of 10 repetitions
  • Elbow circles: 1 set of 10 repetitions
  • Arm circles: 1 set of 10 repetitions
  • Wrist circles: 1 set of 10 repetitions
  • Waist Circles: 1 set of 10 repetitions
  • On spot jogging – 2 minutes
  • Standing toe touch – 1 set of 10 reps
  • Lateral lungs: 1 set of 10 repetitions
  • Calf raises: 2 sets of 20 repetitions
  • Ankle circles: 1 set of 10 repetitions

Now, you can start with leg strengthening exercises. This is what you should do.

#1. Dumbbell Squats

leg strengthening exercises for seniors

Objective: buttocks, quadriceps, hamstrings and lower back

how to do dumbbell squats correctly

  • Hold a 10-pound weight in each hand, stand with your feet shoulder-width apart, chest out, turn your shoulders back and wrap the core.
  • Bend your elbows and place the weights on your shoulders, with the weight heads facing forward. This is the initial position.
  • Push the buttocks out, bend your knees and lower your body to sit. Do not let your knees go beyond your fingers.
  • Hold this pose for a moment and then return to the starting position.

Sets and rep: 2 sets of 15 repetitions

#2. Goblet Squats

leg workouts at home for guys

Objective: Glutes, quads, hamstrings and lower back

how to do goblet squats

  • Hold a 12-pound kettlebell with both hands.
  • Stand with your feet shoulder-width apart, shoulders back, chest out, look forward and activate the core.
  • Push the buttocks out, bend your knees and lower your body to sit. Do not let your knees go beyond your fingers.
  • Hold this pose for a moment and then return to the starting position.

Sets and rep: 2 sets of 15 repetitions

#3. Curtsy Lunge

leg workouts at home for guys

Objective: quads, hamstrings, buttocks and hip adductors

proper way to do a curtsy lunge

  • Stand with your feet together. Place your hands on your hips, turn your shoulders back and keep the core involved. This is the initial position.
  • Lift the right leg off the floor and place it diagonally on the back, more towards the left leg. Enter a lunge/bow position.
  • Return the right leg to the starting position.
  • Do the same with your left leg. This completes a repetition.

Sets and rep: 2 sets of 10 repetitions

#4. Wide Stance Barbell Squat

leg strengthening exercises at home

Objective: hips, hamstrings, buttocks, adductors and hip flexors

how to do Wide Stance Barbell Squat

  • Hold a bar (with or without weights), place it on your head and place it gently against the back of your shoulders.
  • Stand with feet wider than shoulder-width, with the core hooked, shoulders back and chest out. This is the initial position.
  • Crouch down and return to the starting position.

Sets and rep: 3 sets of 8 repetitions

#5. Leg Press

leg workouts at home for toning

Objective: buttocks, hamstrings, quadriceps, hip flexors, and calves

how to do leg press properly:

  • Adjust the weight in the leg press.
  • Sit on the leg press and rest your feet on the leg rest. This is the initial position.
  • Push the leg rest so that your legs are fully extended.
  • Slowly bend your knees and return to the starting position.

Sets and rep: 2 sets of 15 repetitions

#6. Lying Leg Curls

leg strengthening exercises for elderly

Objective: hamstrings, calves, quads, and buttocks.

how to properly do lying leg curls

  • Lie on your chest in the leg flexion machine. Attach the legs to the cylindrical roller padded next to the legs.
  • Hold the side handle for support. This is the initial position.
  • Bend your knees and lift your legs.
  • Lower them slowly. This completes a repetition.

Sets and rep: 3 sets of 12 repetitions

#7. Side-Lying Leg Raises

leg strengthening exercises for the elderly

Objective: adductors, hip flexors, and buttocks.

how to do side-lying leg raises:

  • Lie on your right side on a mat.
  • Support the upper part of the body by flexing the arm and placing the right palm on the head, next to the right ear.
  • Place your left palm in front of you on the mat. Place your left leg on top of your right leg. This is the initial position.
  • Lift your left leg at a 60-degree angle.
  • Bring it back.
  • Do this 9 more times.
  • Lie on your left side and lift your right leg 10 times.
  • This completes a set.

Sets and rep: 3 sets of 10 repetitions

#8. Sled Push

leg strengthening exercises for runners

Objective: quadrilaterals, hamstrings, calves, and buttocks.

how to properly do sled push:

  • Fold and hold the two vertical bars of the sled equipment. Make sure your hands are fully extended, stay in a bewildering position. This is the initial position.
  • Use the force of your lower body to push the sled.

Sets and rep: 3 sets of 15 steps to push the sled

There it is: 8 exercises to strengthen and condition the legs for any sport, activity, and clothing! Continue, do these exercises and get killer legs that everyone would envy.

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