When people say leg day, they’re usually greeted with funny looks and sighs. Leg day is often never on anybody’s mind when you think about exercising or going to the gym. After all, why do leg day when you can benchpress and work on your upper body instead? The legs are always at work so you shouldn’t worry about them, right?
Wrong! Your lower body is the foundation of any exercise. A healthy lower body means better balance and better posture when you’re lifting weights or doing upper body exercise! If you were looking for a place to start on your leg routine, you came to the right place!
Do 3 of these exercises and switch them up to get your legs healthy and well-exercised!
You’re going to need a kettle bell or dumbbell to do this exercise more efficiently!
Position yourself in an open space and stand with both your feet hip-width apart. Hold the kettle bell chest height, letting the top head of the kettle bell rest on the bottom of your palm. With your elbows pointed towards the floor, push your hips back, and perform a squat.
Do this 12 times in 3 sets!
Double Handed Sumo Deadlift
Get your hands on two kettle bells or dumbbells for this one!
Standing with your feet slightly wider than a hip-width apart position the weights in front of your thighs. Your palms should be facing each other before you proceed. Push your hip back as you lower the weights towards the floor. Squeeze your glutes and return to the standing position.
Again, do this 12 times in 3 sets!
Stand about shoulder-width apart and hold one kettle bell or dumbbell with both of your hands. Bend your knees and put pressure on your hips as you perform a squat. Make sure to let your arms hang so that you’re not accidentally lifting them. You should feel pressure on your thighs from the squats and the weight of the kettle bell.
Do this 12 times in 3 sets!
This one is relatively easy and doesn’t need any equipment. Stand straight and put your hands on your hips. With your feet about a hip-width apart, rise using your upper foot or toes and hold the position while squeezing the calf muscles.
Do this 15 times in 3 sets!
Stand with your feet around shoulder-width apart. Hold a dumbbell with both of your hands behind you. Keep your knees slightly bent and bow with your knees bending as your upper body becomes parallel to the floor.
Do this 12 time in 3 sets!
Look for a box or a stepping stool that you can easily step on without raising your leg too much. Facing the box, hold a dumbbell in front of your chest. Stand with your right foot on top of the box and the left on the ground. Lift body to the right foot and raise your left foot until it makes a right angle.
Repeat this 12 times on each side.
Lie on your back while having your knees bent on the floor a few inches away from your glutes. Press your weight on your heels and then squeeze your glutes to push your hips up. Hold this position for 5-10 seconds or as long as you can and then go back to the resting position.
Do this for 12 reps and three sets.
Single-Leg Glute Bridge
Similarly to the conventional glute bridge, lie on your back while your knees are bent a few inches away from your glutes. Lift your left leg straight and raise it while you press your weight on your heels. Hold this for 5-10 seconds and go back to the resting position.
Do this for 12 reps and three sets per side.
Begin by standing with your feet hip-width apart. While sitting hips back and bending your left knee as far as possible, raise your right leg while keeping your torso straight. For about 3-5 seconds and then go back to the starting position.
Once again, do three sets of 12 reps, and you’re good to go!
Position your feet a comfortable distance away with your right foot in front of you at an angle. Lower your body putting pressure on your right leg and making it from a proper perspective. Make sure you’re lowering your body straight down instead of leaning forward.
Do this for 10-15 reps per side for about three sets!