TOP 3 EXERCISES FOR LEG DAY

Incorporating leg exercises into a comprehensive fitness routine is crucial to staying active, strong and independent. Leg exercises can help prevent injuries and improve overall health by maintaining mobility and working some of the largest muscles of the body. Strong legs are vital for weight-bearing and resistance exercises, which support bone, heart and overall health as you age.

 

Number 1 and the king of exercises on legs is SQUATS, and we will tell you how to do it properly, safety and effectively every time.

1. Stand with feet a little wider than hip width, toes facing front.
2. Drive your hips back—bending at the knees and ankles and pressing your knees slightly open—as you...
3. Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back.
4. Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle.
5. Press into your heels and straighten legs to return to a standing upright position.

                                          2 Major Benefits Of Squats

1.  They’ll Prime You to Lift Heavy Things Safely: Squats will not only prepare you to leap tall buildings as the Wonder Woman/Wonder Man that you are, but they'll give you the strength to pick up heavy objects correctly by using your lower body instead of your back.
2. They can Prevent Injuries: Most athletic injuries involve weak stabilizer muscles, ligaments, and connective tissues, which squats help strengthen. Many people shy away from doing squats if they have knee issues, but studies have shown that the muscles recruited and built when a person does a proper squat will actually improve knee stability and strengthen the connective tissues surrounding the knee.

 

Number 2 exercise for leg day is Lunges. Lunges strengthen the quads, hamstrings, glutes and calf muscles in addition to improving balance, stability and core strength.

How to do Lunges with right form: Let me tell you.

1. Stand with your feet hip-width apart and your hands on your hips. (If you’re performing weighted lunges, hold two dumbbells by your sides).
2. Take a large step forward with your right foot.
3. Bend both knees, lowering your left knee toward the floor as far as your range of motion allows (but not touching the knee to the floor). Aim to form right angles with both knees, keeping your right knee tracking behind the right toes.
4. Keep your chest up, back straight and core engaged.
5. Using your right leg, push up to the starting position.
6. Repeat with the left leg.
7. Perform two to three sets of 10 reps on each side.

 

Number 3 exercise for leg day is Deadlifts.Deadlifts work the glutes, hamstrings, lower back and core. They can improve overall leg and core strength, as well as enhance balance and stability. This example uses a barbell, but you can also hold a broomstick to focus on form before adding the appropriate resistance for your fitness level.

How to do Deadlifts with right form:

1. Stand with your feet hip-width apart and toes pointing forward. The barbell should be on the floor in front of you close to your toes.
2. Bend your knees, hinge at your hips, engage your core and grasp the barbell with an overhand grip, keeping your arms and back straight throughout the entire exercise.
3. Stand up straight using the muscles along the backs of your legs, lifting the barbell off the ground. Keep your arms straight so the barbell hangs at your hips at the top of the movement.
4. Keep your chest up, back straight and core engaged.
5. Lower the barbell back to the ground slowly by bending the knees and hinging at the hips.
6. Perform two to three sets of 10 reps.