Get the Best Out of Leg Day With These Top 6 Exercises

Our legs contain some of the most powerful muscles in our body. They carry most of our weight all day and it’s essential that we keep them strong and sturdy with regular exercise. Even though we are out of lockdown, a lot of home leg workouts can be used when at the gym and I would even suggest that they work better for you than assisted machines.

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Alright, let’s get into the 10 workouts that will change how you look at leg day!

1. Squat hold

The first exercise we have is the squat hold. for this, you need to have your feet spread slightly wider than your hips. Sit down roughly to the height of being seated in a chair. keep your chest up, whilst making sure to squeeze your glutes. If the tension begins to hurt your back you may want to curve your back in slightly more. If you need balance, you can hold your arms out in front of you. For this exercise try to stay on hold for 45 seconds.

2. Split squat hold

Quite similar to the squat hold, Stand with your feet hip distance apart. Then place your right foot forward putting you into the lunge position. make sure that your knee is perpendicular to your right foot which should be placed firmly in front. Make sure that your chest is kept upright and hold this position for 45 seconds. Switch to the opposite foot when the 45 seconds have been completed.

3. B-stance Romanian deadlift

If you are doing this exercise in the gym, then you could perform this with a flat barbell. If you are working out from home then we would recommend purchasing a resistance band. With the resistance band, to begin place your right foot about half a foot behind your left foot. bend the right knee slightly and grab each end of the resistance band that you’re stepping on with your left foot. keeping your back straight, bend down from the hip until your elbows roughly reach your left knee height. When the band goes slack squeeze your glutes and stand. Repeat for 45 seconds then switches to the opposite leg.

4. Single-leg Romanian deadlift

This is another exercise that will be more effective if used with equipment, in this case, a dumbbell. Holding the dumbbell with one arm down by your side and your feet together. Lift up your preferred knee to a 90-degree angle. From the hip, bring your torso forward to also a 90-degree angle whilst kicking your lifted leg straight back. once completed return back to the original position and repeat for 45 seconds. Perform this on the other leg once the time has finished.

5. Forward to reverse lunge

Standing up straight step forward into a lunge position with your preferred foot. With the opposite foot planted, step into a backward lunge position. Return to a standing position with both feet hip distance apart. Repeat this for 45 seconds and then switch onto the opposite foot leading first.

6. Kneeling step-ups

Holding a dumbbell or some form of weight, kneel with both knees on the floor. Then with your preferred leg, step it forward to a lunge position and press through so that you’re now standing. Reverse these steps back to your original kneeling position. Repeat this process for 45 seconds and then switch with the opposite leg leading first.

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