Leg muscles are large muscles groups namely – front part (Hip flexors, quadriceps, anterior tibialis), rear part (glutes, hamstrings, calves) and lateral muscles like tensor fasciae latae, peroneus and many more.
The beauty of leg workouts is that -
- Although they target one of the muscle groups primarily, the other muscle groups are almost equally stressed.
- Also, most of the leg exercises are quite functional in nature
Here are a few exercises for the legs that can be done at home–
Normal Squats -
Stand with feet about hip- or shoulder-width apart. Maintain upright posture and squeeze in your abdominal muscles. Bend the knees and slowly squat down. Keep the feet pointing outwards and check that the knees do not go beyond the toes as you squat down. Return to the starting position by fully extending the legs.To get the right posture, place a chair just behind you and try to touch it as you squat down.
The same can be done without any weights or you can hold bottles/bags in your hand placing them beside your body as you perform the exercise.
Wide Leg Squats / Plie
This is similar to the normal squats except that it targets the inner thighs as well, and provides a different stimulation to the gluteus muscles.
Begin with a wide stance with toes out at a comfortable angle. Keep the feet pointing outwards and check that the knees do not go beyond the toes as you squat down. Bend the knees and lower down into a squat, keeping knees in line with toes, abs squeezed in and upright posture.
A major area of concern for women and a major area of neglect for guys – can be used to best describe legs which mainly consist of the hips, thighs and gluteus muscles. Strength and endurance are two parameters that your leg workout must focus on. Strength can be built by using additional weight to your normal body weight while performing each exercise especially the squats and some more advanced exercises like step ups, lunges and dead lifts.
A few exercises for working the endurance muscles of the legs namely hip flexors, ham strings which can be easily done at home.
Standing Hip Extension –
Stand straight facing a wall or sideways to a wall and balance yourself placing both or one palm on the wall.
Lift one leg up at the hip, bending the knee and push the leg down straight and then lift the leg backwards as far as possible keeping it straight at the knee. Make sure the body is standing erect and not leaning forward. Lower the leg so that both feet are together. Repeat for at least 15-20 repetition on each side.
Standing Side Leg Raises –
Stand straight sideways to a wall and balance yourself placing one palm on the wall. Lift the leg on the other side sideways just below your hip level or over the range that feels possible. Lower the leg back to the starting position, as slowly as possible and make sure you don’t rest the foot on the floor at the lowest position. Repeat on each side for at least 15-20 reps.
Lying down Side Leg Raises –
Lie on the floor sideways with one arm bent at the elbow and supporting the head with both legs one over the other sideways.
Raise the leg which is on the top (the one facing the ceiling), keeping the knee straight till a 45 degree angle to the floor and slowly lower them back to the starting position. The slower you take it, the more burn you will floor. Once again, make sure that you don’t rest your foot on the other foot at the lowest position. Let it hang in the air at the lowest position and repeat the same movement. Around 15-20 reps is a good count to work the glutes and the lateral muscles of the leg.
Inner Leg Raises -
Lie on the floor sideways with one arm bent at the elbow and supporting the head with both legs one over the other sideways.
Raise the leg on the top side (the one facing the ceiling) and bending it at the knee, place it in front of the other straight leg on the floor, right in front of you. Now supporting yourself with the other arm on the floor, lift the straight leg on the floor off the ground and upwards till you feel a stretch on the inner part of the leg. Slowly release it to the starting position and repeat.
Around 12-15 reps is a good count and repeat with both the legs.
Incase you are used to doing this workout at the health-club or at home for more than 3 months, it would be a good bet to invest in a pair of ankle weights, easily available at sports stores to increase the challenege of these exercises.
Here are some exercises –
Kneeling Hip Extensions (Variation 1)–
Get into the box position (kneeling down, bend forward and place palms on the floor to support upper body, lowerback naturally arched and head looking down). Slowly keeping one knee touching the floor as it is, bend the other one taking it forward and close to the chest and push outwards, backwards and upwards to the ceiling over a range that feels possible. Lower it slowly down to the initial position. Rememember that a safe range would be that which does not over-arch your back. The entire movement must be executed only at the hip joint. Around 15-20 reps is a good count and then repeat on the other leg.
Incase your shoulders cannot support for the entire duration of repetitions, you can support yourself with your elbows resting on the floor in front of you and perform the same movement.
Kneeling Hip Extensions (Variation 2) –
Get into the box position. Slowly keeping one knee touching the floor as it is, straighten out one leg backwards. Push upwards to the ceiling over a range that feels possible, keeping your toes pointing down to the floor. Lower it slowly down to the initial position, however making it sure that the feet does not rest on the floor at the lowest point. Rememember that a safe range would be that which does not over-arch your back. Around 15-20 reps is a good count and then repeat on the other leg.
Kneeling Hip Extensions (Variation 3) –
Get into the box position. Slowly keeping one knee touching the floor as it is, straighten out one leg backwards and diagonally outwards from you. Push upwards to the ceiling over a range that feels possible, keeping your toes pointing sideways and down. Lower it slowly down to the initial position, however making it sure that the feet does not rest on the floor at the lowest point. Rememember that a safe range would be that which does not over-arch your back. Around 15-20 reps is a good count and then repeat on the other leg.
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