Vahdaneh Vahid
Published:
Updated:
A strong lower body is crucial —whether you're looking to improve your sports performance, gym work, or just daily functional fitness. These 4 best leg exercises aren't just for quads and hamstrings—they also will work your core muscles and improve your balance, helping you get some serious results!
1. Goblet Squat
Stand with feet shoulder-width apart and hold a dumbbell vertically in front of your chest, both hands cupping the top of the weight, your elbows pointing toward the floor.
Push your hips down and back and bend your knees to lower your body until your thighs are at least parallel to the ground.
perform 8-12 repetitions with a total of 3-4 sets
Push through your heels and squeeze your glutes to return to start.
2. Reverse Lunge
Stand on a six-inch step or box and hold a pair of dumbbells at your sides at arm's length.
Keeping your torso tall, step backwards off the box with one leg and slowly lower your body until your knee is bent at least 90 degrees.
Push through your left heel to return to start.
perform 8-12 repetitions on each leg with a total of 3-4 sets
3. Bulgarian Split Squat
Holding a pair of dumbells at your side, position yourself into a forward lunge position with torso upright, core braced and hips square to your body.
Your leading leg should be half a metre or so in front of the bench and your back foot on the bench.
Lower until your front thigh is almost horizontal, keeping your knee in line with your foot.
Drive up through your front heel back to the starting position
perform 8-12 repetitions on each leg with a total of 3-4 sets
4. Single Leg Deadlift
Stand on your one leg while you hold a pair of dumbells at your side.
Keeping that knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you for balance.
Continue lowering the dumbells until you are parallel to the ground, and then return to the upright position.
perform 8-12 repetitions on each leg, with a total of 3-4 sets.
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