These Basic Leg Exercises Can Help You Get the Most Out of Your Lower Body Training

If you want to lose weight or simply make basic activity easier, then these are the five main leg exercise in your workout. If you’re being honest, leg day can become a little boring.

It isn’t always pleasant, but it’s never a good idea to skip the lower body workout when it appears on the training program. Your legs are at least half of your entire body and are some of the most important muscle groups in the body. Leg exercise can get boring, especially if you do the same thing every day. It would be best to spice up your routine to avoid getting bored.

If you’ve been performing the same exercises with the same repetitive movements since the start of your training journey, you’ve hit a plateau. To re-energize your leg exercise, work these techniques into your routine. If you’ve been using these exercises, that’s excellent—keep an eye on the video for suggestions on how to do them most safely and efficiently.

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Goblet Squats

3 sets of 6 to 8 reps

“The goblet squat may assist you in gaining muscle, developing whole-body strength, and working your core more than you may think.

Place your hands on a fixed object and hold the weight above you with your elbows up. Make sure your shoulders are engaged and that you have some tension in your midback. Your glutes should be squeezed, and your feet should be shoulder-width apart for your lower body. Once you’ve positioned your body, tighten your core to eliminate any chance of leaning forward. Pull your knees out and keep everything tight at the bottom of your squat, opening up your legs. Before pushing up, hold for 5 to 10 seconds.

Back Squats

3 sets of 8 to 10 reps

The back squat will give your glutes, hamstrings, quads size, strength, and power.

Pull the legs in and down to execute them correctly, simulating a lat pulldown that activates your upper back and shoulders. To prevent injury, keep the bar away from your neck and shoulders. Keep your hands and elbows in front for a few moments while doing some external rotation with your shoulders. Raise your legs, not your hips. Your feet should be more comprehensive than shoulder-width, and your toes should be pointed out. As you squat, balance your body by pushing your behind backward and turning on your glutes. Your thighs should be level with your knees, and your legs should be open as you squat. Keep your eyes focused ahead or on the ground. As you power up, squeeze your glutes.

Front Squats

3 sets of 8 to 10 reps

The front squat targets your quads and core.

Keeping your elbows in front of you and your hands clean, pull yourself into the bar while maintaining a firm grip. On each hand, just a few fingers should rest on the bar. Keep the bar positioned near your neck and resting on your shoulders. You can also utilize the bodybuilder grip. With your hands on opposite shoulders, put the bar over your shoulders. Keep your elbows up and chest high. Continue to lower into your squat until your legs parallel the floor. One second hold at the bottom with your weight in heels. Press up all the way.

Lunges

3 sets of 8 to 12 reps

The lunge is a single-sided movement that gets you up and moving.

Squeeze your glutes and keep your core tight as you hold your dumbbells at your hips. Exhale deeply while contracting your shoulder blades and looking straight ahead. Keep your chest up. Maintain a right angle in your front and back legs to keep things simple. As you step forward, shift your knee out somewhat and avoid tracking over it. To create a strong base, place your heel first. Keep your back knee from hitting the ground when you’re performing a push-up. If you have any knee discomfort, consider using the reverse lunge instead of stepping backward.

Bulgarian Split Squat

3 sets of 8 to 12 reps

The Bulgarian split squat targets your glutes, hamstrings, and quads all at once.

To get started, sit on a weight bench with your legs in a vertical shin position and your foot planted into the ground. To the left, turn your head and hold your shoulder blades together. Don’t over-extend your back. Stand up. The entire time, keep your shin vertical to the ground. Keep your glutes active and push upwards. Don’t drive your knee forward. When you lower and power up your back knee should not touch the ground.