Leg Day is my favorite. I love lower body workouts and wanted to share with you my top 10 list.
Add three to four of these exercises into your routine and make sure you change it up every couple of weeks. You might not notice a change right away, however, you will feel it.
It is essential to have a strong core, lower back, and legs to maintain good posture, avoid injury, and feel confident.
1. GOBLET SQUATS:
This exercise is similar to an air squat, but you can add a kettlebell or any weight that you like (my favorite is Jax my 10-month-old). It is a great full-body exercise that works the glutes.
Main Areas Targeted: quads, glutes, calves, core
Variations: Try landmine goblet sit and add a band to it!
How to: Stand with your feet hip-width apart, and hold a Kettlebell in front of you. To lower yourself into a squat, push your hips forward and bend your legs. Push yourself to the start. This is one rep.
2. STEP-UPS:
Barbell Step Up From
This is an exercise that you do daily. It is great because it's a unilateral (training only one arm or leg) exercise that can be made harder or easier by adding or removing weights.
Targeted areas: Quads and glutes
Variations The step-up is easy for beginners and harder for advanced people. You can add dumbbells, barbells, or kettlebells to the exercise if you wish. Wear a weight vest as my husband does. You can use your body weight to make it simpler.
How To: Stand with your feet shoulder-width apart, then step with one leg forward onto the platform. Drive through your thigh and propel yourself upward. Next, bring your other foot up to stand on the platform. Step back with either leg and return to the ground.
3. THE STARTER IS WORTH WORKOUT
Three sets of 8-12 repetitions each of:
Squat
Single Leg Deadlift
Glute Bridge
Rest 30 sec and 2 min between sets
4. The 7-Minute Workout
Three rounds of 30 seconds each of the following exercises:
Walking Lunges
Quarter Squat
Step up
Single Leg Deadlift
Rest 1 minute between rounds
5. The UNILATERAL Workout
Four sets of 16 repetitions each of:
Reverse Lunges
Single Leg Deadlift
Skater Squat
Single-Leg Glute Bridge
Rest 30 sec and 1 min between sets
6. Good Morning
Targets : Hamstrings and gluteus maximus.
The Good Morning Exercises are an excellent way to improve hip-hinging technique. Beginners can master this lower body exercise before working on deadlifts.
How to Do a Good Morning
Start standing with your feet shoulder-width apart, core engaged, and hands behind your head. Add weight by placing a dumbbell horizontally on your upper back and neck. Each dumbbell head with one hand.
Hinge forward at the hips with a slight bend of the knees. Engage your core and keep the spine neutral (back flat).
At the bottom of your movement, you should feel a stretch of your hamstrings.
Return to the starting position by driving your heels through to stand tall.
7. Back Squat
Targets: Hamstrings, glutes, quadriceps, lower back, and core muscles.
What's the difference between front and back squats? Front squats focus more on the anterior chain (the front of your body) while back squats concentrate more on the posterior chain (the lower back, glutes, and hamstrings). Front squats are more focused on the anterior chain or the front part of your body. (Quads and upper back).
How to Do a Back Squat
Start standing with your feet at hip width or slightly wider. Engage your core. Placing one dumbbell horizontally on your upper back and neck, shoulders, and shoulder blades. Each dumbbell head should be held in one hand.
Lower your chest down and lower into a squat. Push your hips down and back until they align with your legs (making a 90-degree angle between your hips and your knees). Push your knees out to the outer three toes.
Exhale and drive your heels through, while squeezing the glutes. Return to your starting position.
8. The banded sidewalks
Targets: Quads, Hamstrings, Hip Abductors, and Glutes.
An excellent exercise for building strong hips and knees.
How to do banded lateral walks
Place a six-inch resistance band above your knees. Standing with your feet slightly wider than your hips will create tension in the band and activate your glutes.
Lower yourself into a loaded squat by bending your knees. Weight in heels, chest up.
Stretch the band to its maximum length by taking a lateral step right from this loaded squat.
Maintaining a low squat, tap your left foot and bring it to your right.
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