Leg Workouts
Squats
Squats are a key exercise for building lower body strength, targeting the quads, hamstrings, and glutes.
- Stand with your feet shoulder-width apart.
- Lower your body by bending your knees and hips, as if sitting back into a chair.
- Keep your chest up and your knees behind your toes.
- Push through your heels to return to the starting position.
Lunges
Lunges are excellent for targeting the quadriceps, glutes, and hamstrings, and improving balance.
- Stand upright with your feet together.
- Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle.
- Push through your front heel to return to the starting position.
- Repeat on the other side.
Leg Press
The leg press machine helps build leg strength by targeting the quadriceps, hamstrings, and glutes.
- Adjust the seat and place your feet shoulder-width apart on the platform.
- Push the platform away by extending your legs, without locking your knees.
- Lower the platform back down until your knees are at a 90-degree angle.
Calf Raises
Calf raises are great for strengthening and toning the calf muscles.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Raise your heels off the ground, standing on your toes.
- Hold for a second, then lower your heels back to the ground.
Deadlifts
Deadlifts target multiple muscle groups, including the glutes, hamstrings, lower back, and core.
- Stand with your feet hip-width apart, with a barbell on the floor in front of you.
- Bend at your hips and knees to grasp the barbell with an overhand grip.
- Lift the barbell by straightening your hips and knees, keeping your back straight.
- Lower the barbell back to the ground with control.