Working out your legs at the gym can be tough and it usually ends up being one of the most neglected body parts. Do you ever find yourself slinking off the treadmill after a quick session that was limited to the easy-peasy 10-minute warm up walk followed by 20 minutes of that one combination you keep repeating? Here presenting you all the 10 Best leg exercises for gym.
With little or no variation in between so as not to strain yourself? Well, let’s see if we can change this. The best leg exercises for the gym needn’t be boring nor difficult. In fact, incorporating interesting variations can help you tone and strengthen those legs just in time for summer!
Jumping Squats
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Squats are a great all-around leg exercise, but how can we kick them up a notch? One thing you can try is changing the position in which you do them. For a start, try doing jumping squats. This will increase the amount of force you have to use, which will help you see serious results. The idea is to jump up from a squatting position with both feet landing back in the same spot.
This will work your legs like never before as well as having a positive impact on your core strength. When you land, you should let your knees bend slightly so they take the impact, but ensure that you’re not letting them go past your toes as that’s not safe. You can put some dumbbells on your shoulders to increase the resistance, or wear a weighted vest.
Sumo Squat with Chest Press
Changing the angle at which you perform exercises can make all the difference. Take the sumo squat, for example: Placing your feet wider apart than with a regular squat will make it more challenging for your legs. When you add a chest press to the mix, you’re not only building your legs but also working on your upper body as well. The trick is to keep your torso straight and not lean too far forward or backward. Also, make sure to engage your core throughout the exercise. You can put a barbell on your shoulders or hold dumbbells in each hand.
ALSO READ ABOUT BEST CHEST EXCERCISE BY CLICKING HERE
Lunge with Twist
The lunge is one of the best leg exercises you can do, and it’s especially good for your glutes. However, if you’re really keen to maximize your time in the gym, try adding a twist to your lunges. This will target your core at the same time, which is great if you’re short on time or want to double up on your abdominal training. The trick is to keep your hands by your sides as you twist from side to side, like you’re opening a door. Make sure to keep your back straight and look straight ahead, not down at the ground. You can either do this with a barbell or with dumbbells for an extra challenge.
Kneeling Leg Extension
If you’re short on time, this is a great exercise to do. It’s important to remember that although this exercise does work your quads, it’s not as effective as doing regular squats. For this exercise, you need to kneel on the floor, with your knees under your hips. You then need to extend one leg out behind you so that it’s parallel to the floor. You can either use a machine or hold a dumbbell in each hand. If using a machine, knee pads will help you avoid injury. This can be a tricky exercise, so make sure you keep your torso upright and still.
Kneeling Hamstring Curl
This is a great exercise for your hamstrings, which are often underdeveloped. The kneeling hamstring curl is done on the floor. You kneel with your knees under your hips and your hands out in front of you. Then, you curl your hips up towards your knees as you bend your knees slightly. This is a great variation of the regular hamstring curl. Doing it on the floor instead of a machine will add more resistance to the exercise. A machine works your hamstring in a more isolated way, but this is a functional movement that will strengthen your hamstring as it’s being used in everyday activities.
Wall Sits
Wall sits are a great way to tone your thighs. They’re often used as part of warm-up exercises because they’re an easy way to build up your leg strength. Wall sits work your quadriceps, which are the muscles in the front of your thigh. They also work your glutes and your calves, too. Wall sits are super simple.
All you need to do is sit with your back against the wall and then bend your knees and lower yourself down until your knees are bent at a 90 degree angle. Make sure to keep your heels on the ground, with your toes pointed behind you. You can do them for as long as you can, or for as long as you have time for. Try to do them at least once a week.
Bottom-of-the-Pump Squats with Jump
If you really want to push yourself and work your legs like crazy, try the bottom-of-the-pump squats with a jump at the end. This is a great exercise to target your quads, as well as your glutes. You can increase or decrease the amount of weight you use depending on your fitness level, too. When you jump, try to land softly, with your knees slightly bent. You can repeat this as many times as you like, so you can really push yourself. Squats are a highly effective exercise for toning your legs, and this variation really takes it up a notch.
Weighted Bulgarian Split Squat
This is another variation on the regular squat. The Bulgarian split squat is done with one foot in front of you and one foot behind you. This is a great exercise for working your glutes and your quadriceps; it also engages your core, too. It’s a great variation for people who are looking for new and interesting ways to work their legs. You can perform the exercise with either a barbell or with dumbbells. If you choose to use a barbell, you can hold it across your shoulders, or use a towel if it’s too heavy.
Conclusion
Exercises like these will help you to bust through any workout plateaus that you might hit. They’ll also allow you to really push yourself, which is important if you want to see results. If you’re hitting the gym and Now you’ve got these 10 Best Leg Exercises for Gym in your back pocket, you’re sure to be well on your way to an amazing leg day! And remember, you don’t have to do these exercises on the same day. You can choose a few to do one day and a few others to do on another day, so you don’t get bored. Whatever you do, don’t forget to stretch afterwards.