TOP 5 leg exercises



Leg exercises are important because they enable to improve your overall performance, plus they support healthy movements. These improvements can enhance your activity, or general day-to-day performance.

Furthermore, a strong lower body can help you prevent health issues, especially if you work a stationary work, where you’re sitting at a desk job for hours. In addition, regularly exercising your lower body can help you manage chronic conditions such as arthritis, heart disease, and diabetes.


See the source image

“A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely, the hip and knee joints extend and the ankle joint plantar flexes when standing up.”

Benefit of squats

  1. It strengthens your lower body
  2. It’s a compound exercise so it also works  your core
  3. It can be performed without any equipment
  4. It can be used for volume or strength training

How to do a basic squat:

  1. Start with your feet slightly wider than hip-width apart.
  2. Keep your chest up, engage your abdominals, and shift your weight onto your heels as you push your hips back into a sitting position.
  3. Lower your hips until your thighs are parallel or almost parallel to the floor.
  4. You should feel the squat in your thighs and glutes.
  5. Pause with your knees over, but not beyond, your toes.
  6. Exhale and push back up to the starting position.


See the source image

“A lunge can refer to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground, while the other leg is positioned behind.”


How to do lunges

Plank leg lifts

See the source image

Start in plank position on your forearms. Keep abs and butt tight and your body level. Raise one leg to about hip height and hold there for a second or two. Then drop it back down. Continue to alternate legs.

In a plank, your hamstrings help with hip extension, keeping a straight line through your body from your trunk to your legs. The plank is considered a full body workout. In particular, it targets your abdominal and lower back muscles


How to do plank leg lifts

Step up  

See the source image


How to Step up

Bridge or Hip Thrusts

How to Do Hip Thrusts for Strong and Powerful Glutes | BarBend

What it is,


How to do?