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Not everyone looks forward to legs day until they start feeling stable in their movements and see better results in their sports performance. It is, without a doubt, one of the most difficult workouts and makes the following days a struggle as well. That is why it is best to listen to your trainer or work your legs on the day before your rest day. Do not even think of missing this workout because it affects the overall functionality of your body. Weak legs mean your back will not be able to support a strong upper body. Also, you will face problems in completing everyday activities.
Legs play an important role in cardiovascular fitness and burning calories. Incorporate a leg workout that focuses on your quadriceps, glutes, hamstrings, and core for a strong and resilient lower body. Some leg exercises like the ones in this blog provide cardio benefits as well by raising your heartbeat. If you do not like running or cycling or can’t find the time for them, you can go for HIIT leg workouts that build strength as well as provide cardio benefits. Attend HIIT workouts or cardio workouts at 4,000+ gyms and fitness studios across 17+ cities of India for a strong lower body.
An effective cardio exercise that involves shifting your body weight from side to side. It is a full body exercise of sorts that focuses on your glutes and hip joints and improves lower body balance.
- Position your feet at hip width and jump to your right lifting your right leg
- Let your left leg follow naturally and let your right arm swing backward as you land on your right side
- Pushing with your right leg, jump back to the left, allowing the right foot to follow
Note – land lightly on your feet and continue for 30-35 seconds. You can also do lateral lunges instead if you want to start slowly.
Another excellent exercise with cardio benefits that improves strength and increases power in the lower body. It also improves stability and coordination by strengthening the hamstrings, hip flexors, calves, quads, and glutes. It’s a great exercise for ankle hip stability as well.
- Start in a staggered position; right foot in front, left back, and your hands on the hips
- Do a lunge in this position with both knees dropping to 90 degrees
- While coming back up, jump and switch the stance in the air to land with your feet in the opposite positions
- Do a lunge in this position similarly and continue to alternate
Note – keep your core engaged and continue for at least 30 seconds. If you want a less challenging version, just do alternate lunges
Also known as squat jumps, this exercise is great for burning fat and toning your lower body. It focuses on your butt and abs as well. Performing this exercise for your legs workout maintains good mobility and balance. Most sports require extensive use of your legs; this exercise improves sports performance in addition to boosting overall health and bone health.
- Place your feet slightly wider than hip-width
- Stick your butt backward to go into a squat position until your thighs are parallel to the floor
- Instead of rising, jump into the air as high as you can and make sure your legs straighten out in the air. Swing your arms straight downward for momentum
- Land back on the floor with soft knees and go into another squat directly
Note – keep your back straight and stop if it hurts your knees.
This exercise is majorly for your calves, but it also strengthens your thighs and glutes in addition to improving the range of motion in your hips. It tones the inner thighs and your butt muscles.
- Place your feet much wider than shoulder-width with your toes turned out. Place your hands on your hips
- Go into a sumo squat position without bending forward until your thighs are aligned parallel to the floor
- Hold this position and lift your heels off the ground and hold for a couple of seconds
- Lower your heels back down and repeat 10-15 times before coming back to the standing position
This cardio-intensive exercise must be done at a high pace. High Knees work your core while also strengthening your entire legs in addition to getting your heart rate up. It is a good exercise to improve momentum, flexibility and coordination. You can do it anywhere because you need no equipment for it.
- Stand straight with your hands on your hips. You can also keep them on your sides for extra momentum
- Raise your right foot so that your thigh is parallel to the floor and then do the same on your right
- Quickly alternate between both side without bending your back during the entire time