When you have stronger lower body, it helps in better performance in sports, gym, or towards your daily fitness. There are many effective leg exercises that are effective not only on hamstrings or quads but also on your core muscles. It also improves the balance and offers grip strength. For better physique as well as training outcomes, here are 7 leg exercises to strengthen your lower body muscles.
This workout is a strength and conditioning workout for beginners. This workout offers the basic movements required to complete the squat and helps you get charged up for more complex lifts or other variations. In order to perform this workout, hold a kettle bell and bring it upwards to your chest. With the help of your back and hips, you can sink the weight on the heels. Goblet Squat works on hamstrings, glutes and quads.
2.Barbell Back Squat
This is a workout that provides effective results on your muscles of lower back, hamstrings, quads, core and glutes. However, it is necessary to maintain the right form and it depends on the body type. People with wider frames need to have their foot stance widespread and the ones with smaller frames should have their foot stance narrower. The feet should be pointed outward always as it protects your knees from getting buckled and makes you exert high force.
3.Barbell Front Squat
This is an effective workout for the anterior chain and it needs to be performed correctly. The barbell needs to be racked on the shoulders. In order to perform this workout, your lats should be activated by rounding your shrug and shoulders for that perfect shelf. Also, remember to inhale deeply when you lower yourself into the squat position. Thereafter exhale as you rise upwards.
This is an easy move which requires stability and balance with your feet placed on the ground. The side load works on the forearm muscles while the back load targets glutes and hamstrings. Lastly, the front load works on the quad muscles.
5.Bulgarian Split Squat
To perform this leg exercise, you need more stability and balance than what is required for standard split squat. This is because the back foot is raised higher. As the lower back and leg is taken off the lift, the body weight is entirely put on the hips.
This leg exercise requires crouch posture on one leg. In order to maintain balance, your arms and free leg should be stretched out in the front. If you are a beginner, you can use a bench for assistance and as you progress, perform the workout on a flat surface.
This is a tricky workout because it needs to be done correctly, if not there can be serious injuries caused. Overhead squat is important for weightlifters as it makes their muscles stronger to perform the activities. When the weight is overhead, squeeze the shoulder blades together and lock your arms. Aim your hands towards the ceiling and don’t drive the weight back. The weight should be in line with your heels, hips and shoulders.
Thus, these are some of best leg exercises for men.