Best Leg Exercises For Tonning Your Overall Legs!

Want to have sexy and toned legs? Hate your thighs fat, then here are the exercises which will kill your thigh fat and make your legs toned.

1. Squats (wide stance squats with dumbbells or barbell)

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Main muscles used: Quadriceps, glutes, hamstrings, calves, lower back

Steps to follow:

a) Move away from the bar, position feet just shy of shoulder width apart – maintain a straight torso, point feet slightly outwards and keep head up straight.

b) Whilst keeping a straight posture and head up straight, inhale and begin to bend the hips and knees to lower the bar until you reach a a 90-degree angle (knees shouldn’t be past toes)

c) Exhale and push through the floor with your heel and begin to straight the legs, raising the bar.

d) Return to starting position and immediately repeat. Sets and reps for the following exercises: 4 x 6 reps.

2. Stiff Legged Dead lifts

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Main muscles used: Hamstrings, calves, glutes, lower back

Steps to follow:

a) Ensuring your arms and back are straight throughout the movement, exhale and steadily power through the hips to lift the bar.

b) Once stood straight, keep your chest up, push the hips back and begin to lower the bar to a comfortable position – your knees should be bent slightly.

c) Instead of exhaling straight away, hold your breath before preparing to lower the bar back to the starting position.

d) Immediately repeat the rep. Sets and reps for the following exercises: 4 x 6 reps.

3. Standing Calf Raise

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Main muscles used: Calves

Steps to follow:

a) Find yourself a step box, and grab weights that you feel comfortable enough holding in each hand, whether this is a dumbbell or a plate. Point toes forward.

b) Stand on the box with the balls of your feet – with your heels slightly hanging off the edge and straighten your torso – keep knee’s slightly bent to prevent them locking.

c) Keeping the knee stationary throughout, exhale and begin to flex your calf muscles whilst extending your ankles high as possible.

d) Hold the contraction for a moment before returning to starting position and repeat. Sets and reps for the following exercises: 4 x 6 reps.

4. Seated Leg Curl

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Main muscles used: Hamstrings

Steps to follow:

a) Adjust the machine to fit your height, and use the back pad to support your back, and ensuring your sat upright – lower legs should sit on top of the lever.

b) Grasp onto each handle and and ensure legs are straight out – your toes will be pointed out straight.

c) Exhale and begin to pull the lever towards your thighs – really push down through the hamstrings – hold the contraction for a moment.

d) Inhale and make sure to return back to the starting position slowly to feel the burn. Sets and reps for the following exercises: 4 x 6 reps.

5. Front Barbell Squats

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Main muscles used: Quadriceps, calves, glutes, hamstrings

Steps to follow:

a) Begin to lift the bar by straightening your torso and powering through your legs – immediately step back from the bar and position feet slightly pointed out, shoulder width stance. Keep head up and straighten back to remain focused and maintain the balance.

b) Keeping a straight posture, inhale and begin to bend the knees to lower the barbell – stopping once you’ve reached a 90-degree angle.

c) Push down towards the achilles tendon as you would with a back squat, but make sure your form is correct, because it can quite easily go out the window when a back squat is commonly used. (Don’t let knees go past toes)

d) Exhale and raise the bar by using leg power to straight the legs, returning to starting position. Sets and reps for the following exercises: 4 x 6 reps.

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