The best leg exercises –

Leg training should be part of your fitness routine. He is essential to stay active, strong and gain lean mass, as well as helping to prevent injuries and stimulate mobility. There are several movements for the region, but here we have selected the best leg exercises, those that cannot be left out of training.

HOW IS THE MUSCLE OF THE LEG

The legs have some of the largest muscles in the body and are typically described in two sections: the upper part of the leg (above the knee) and the lower part (below the knee). Hip flexors, quadriceps and hamstrings, which line the femur (the thigh bone), are the main muscles of the upper body. In the lower region are the gastrocnemius, tibialis anterior and soleus, which are responsible for moving the ankle and foot.

Located at the front of the thigh, the quadriceps is the bulkiest muscle in the body. It is actually divided into four separate musculatures: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. The quadriceps are used during many daily activities, such as walking, standing, going up and down stairs, and getting in and out of a chair. In sports, the quadriceps are essential for running, jumping or kicking.

The hamstrings are located opposite the quadriceps at the bottom of the thigh. The main function of the hamstrings is to flex the knee and assist in hip extension. Together, the hamstrings and quadriceps help control leg movements and stabilize the body from the lower extremities to the pelvis. Both muscle groups need to be strong to maintain balance, prevent injury and optimize leg performance.

The main (and largest) muscles in the lower leg include the gastrocnemius and soleus, which make up the bulk of the calf. Although not as big as the quadriceps or hamstrings, the gastrocnemius and soleus are important in daily life. For example, they connect to the foot and ankle, which increases stability and balance, and they work to keep the body upright and moving. They connect to and form the Achilles tendon and play a crucial role in strength and stability for all lower extremity movements and activities.

BENEFITS OF EXERCISES FOR LEGS

Increased muscle strength and endurance in leg muscles
Balance and stability, especially as we age
Reduces risk of injury
More stable lower body joints
Better athletic performance

HOW OFTEN SHOULD I TRAIN LEGS?

Leg exercises should be performed regularly, two to three times a week, with at least one day of rest between sessions. doctor Daniel Giordanophysician in physical therapy and chief medical officer of Bespoke Treatments Physical Therapy, in New York, in an interview for the forbes website. “The break day allows the muscles to recover, which is important for muscle growth and strength,” he adds.

Recovery is a vital component of any strength training routine, because training without rest can result in chronic fatigue, decreased performance, and possible injury.

THE 8 BEST EXERCISES FOR LEGS

Remember: if you have any medical conditions or physical limitations, consult your doctor or physiotherapist before starting a new exercise routine. It’s also important to trust your body. If something hurts or doesn’t feel right, don’t do it. A professional who knows you and your medical history will help you adapt the exercises if necessary.

1. Squat

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They strengthen the quads, hamstrings, glutes and lower back, improve overall leg and core strength, and help with balance and stability.

How to make:

Stand with feet shoulder-width apart.
Keep your chest up, back straight and core tight. The lower back should remain straight throughout the exercise. Place your hands on your hips or extend your arms in front of you. (If you’re doing weighted squats, hold two dumbbells at your sides.)
Bend your knees, lowering your hips towards the floor, as if you were going to sit in a chair. Keep weight in heels.
Descend as far as you can or until your thighs are parallel to the floor. Then push off the floor with your feet and return to the starting position.
Do two to three sets of 10 repetitions.

2. Advance

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The lunge strengthens your quads, hamstrings, glutes, and calf muscles, as well as improving balance, stability, and core strength.

Stand with your feet hip-width apart and your hands on your hips. (If you’re doing weighted lunges, hold two dumbbells at your sides.)
Take a big step forward with your right foot.
Bend both knees, lowering your left knee toward the floor as far as your range of motion allows, but without touching the knee to the floor. Try to form right angles with both knees.
Keep your chest lifted, back straight and core engaged.
With your right leg, push your right foot against the floor and return to the starting position.
Repeat with the left leg.
Perform two to three sets of 10 reps on each side.

3. Deadlift

Do you do deadlifts? (Anastase Maragos/Reproduction)

Also known by the English name of deadlifts, it is an exercise that works the glutes, hamstrings, lumbar and core. They work on the balance and stability of the body. The deadlift uses a barbell, but you can also hold a broom to focus on form before adding resistance appropriate for your fitness level.

Stand with feet hip-width apart and toes pointing forward. The barbell should be on the floor in front of you, close to your toes.
Bend your knees, then your hips, engage your core, and grip the bar with an overhand grip, keeping your arms and back straight throughout the exercise.
Lift the bar off the ground. Keep your arms straight so that the bar is in front of your hips.
Keep your chest lifted, back straight and core engaged.
Then slowly lower the bar back to the floor, bending your knees and hips.
This is a repeat. Do 10. Perform two to three sets.

4. Box jumps

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Box jumps or ground jumps are plyometric exercises: movements that exert maximum muscle force in short intervals of time. This exercise works your quadriceps, glutes, and calves. They can improve explosive leg strength, which means the ability to produce maximum effort, high-velocity movements, as well as improve cardiovascular fitness. Runners, cyclists benefit from this exercise. Jump drills should only be performed if you already have a solid base of strength in your legs and have completed a dynamic warm-up such as heel raises, step ups, lunges or squat jumps beforehand.

Stand in front of a sturdy box or platform that is appropriate for your current fitness level. The box height should be challenging, but not so high that it compromises the quality of the exercise. Try to start small, first with a low step and then increase the height as you feel comfortable.
Stand with feet hip-width apart and arms at your sides.
Flex your hips into a high squat position. Swing your arms back to gain momentum, then jump onto the box with both feet. Absorb the impact by slightly bending your knees, keeping your weight balanced over your midfoot, and maintaining an upright posture.
Drop back down to the ground.
Perform two to three sets of 10 repetitions.

5. Bulgarian squat

Bulgarian squats are usually done with a bench (./GOOD SHAPE)

The Bulgarian squat works the quadriceps, glutes and hamstrings. This exercise improves balance, stability, and muscular endurance.

Stand with your feet hip-width apart with a gym exercise bench or stepladder behind you. (If you’re doing weighted squats, hold two dumbbells at your sides.)
Carefully extend your right leg back toward the bench, placing the top of your foot on top of the bench to balance on your left leg.
Bend both knees, lowering your right knee toward the floor as far as your range of motion allows (but without touching the knee to the floor). Try to form a right angle with your left knee.
Keep your chest lifted, back straight and core engaged.
Step your left foot firmly into the ground, propelling your body to stand. At the same time, keep the top of your right foot balanced on the bench. Complete all reps on this side before returning to the starting position and switching sides.
Perform two to three sets of 10 reps on each side.

6. Bridge

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The bridge strengthens the glutes and lower back, as well as improving core stability, helping to maintain balance and stability.

Lie on your back with your feet flat on the floor and your knees bent and hip-width apart. The arms are at the sides of the body with the palms facing down. (A)
Squeeze your glutes as you lift your hips toward the ceiling; your body should form a straight line from shoulders to knees (or as close to that alignment as your range of motion allows). (B)
Hold the pose for a few seconds before lowering your hips back to the starting position.
Perform two to three sets of 10 repetitions.

7. Single leg squat

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An advanced exercise, the single leg squat works your quads, glutes, and hamstrings. They improve balance, stability, and one-leg strength.

Balance on your right foot while extending your left leg in front of you. (Keep your left leg straight or bend your knee slightly, depending on your range of motion.) Extend your arms out in front of you for balance.
Bend your right knee, then your hips and lower your body into a squat, keeping your balance and back straight.
Step your heel down on the floor to return to the starting position. Complete all reps on one foot before switching sides.
Perform two to three sets of 10 reps on each side.

8. Stiff

– (Lu Cristhovam/)

The stiff is an exercise that works the glutes and the back of the thighs. In addition, it provides strengthening of the lumbar, abdomen and improved stabilization.

To perform the stiff movements, it is essential to pay attention to the correct way to do them so as not to cause any injury. Hereteacher Sâmela Joi, from…