4 Powerful Leg Exercises

We’ve all seen the jokes revolving around skipping leg day, with photo after photo of built upper bodies unbalanced on twig legs. These uneven physiques can look silly, but keeping your legs strong is important for your range of motion, preventing injury and relieving lower back pain.

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Example of a Leg Day Exercise Routine

Here is a list of some of the best leg exercises for beginners and experts. Do all of these in a circuit, space them out by type or pick and choose what you like — it’s totally up to you.

1. Squats

When people think of leg exercises, squats are one of the first that comes to mind. Squats come in many forms and are great compound leg exercises, combining legs, glutes and even your core muscles.

To start this exercise:

• Keep your feet shoulder-width apart, back straight, knees bent and arms in front of you.
• Slowly lower your hips to the floor until your thighs are parallel to the ground.
• Straighten back up and repeat.
• Add a dumbbell for higher intensity.

2. Romanian Deadlifts

Romanian deadlifts can be done with both feet flat on the ground or focusing on one leg at a time. In the traditional form:

• Hold a barbell with a shoulder-width grip and keep your feet a hip’s width apart.
• Bend at the knees and lean forward until you feel your hamstrings stretch.
• Return to a standing position and repeat.

3. Calf Raises

Calf raises strengthen your ankle muscles and improve lower leg balance. To do this simple exercise:

• Grab a dumbbell for extra weight.
• Step onto the edge of a block or step and hold onto something sturdy for support.
• Rise on the balls of your feet.
• Lower your heels past the edge until you stretch your calves and repeat.

4. Lunges

Lunges work your whole leg and your core for added balance support. These are done one leg at a time. To perform a lunge:

• Hold a dumbbell in each hand.
• Take a large step forward with your right foot.
• Bend both knees until your left knee is barely hovering above the floor and your right knee is at a 90-degree angle.
• Stand up and repeat with the other leg, alternating as you go.

Never Miss Another Leg Day With 5 Bridges Health & Fitness

Friends don’t let friends skip leg day. At 5 Bridges Health & Fitness, our personal trainers can walk alongside you as accountability partners, helping you achieve your fitness goals. Our gym is also open for you to do your own thing, with cardio, weights and even a sauna. Contact us to learn more about our membership plans, or use your free trial today!