Welcome back to GSI. Today is leg day! With that it’s only fitting that I write an article about some good leg exercises that promote an awesome lower body!
Because so much of our strength is found in our legs, it will be important to routinely do some good leg exercises to keep these muscles healthy. In many cases, the exercises for legs will also help with strengthening the back, core, hips and other areas of the body, thus helping you to improve your overall physical fitness.
With this in mind, take a moment to look over 4 of the best leg exercises that are available to you.
Just like it sounds, this is going to be a powerhouse work out that you can adjust the weights on to fit your needs. This workout routine will give you full body and leg development and it can help you to reach the results you are looking for more effectively.
Begin by getting into a narrow stance. Pay close attention to your knees and if you notice that they seem off balance, you should plan on putting on a knee brace before you continue with this form of lifting. You may also need to adjust the amount of weight you are going to be lifting, going below what could be typical for you, to ensure that you reduce the risk of injury. You can always add on additional weights later.
Take your bar and keep it as high as you possibly can on your back. This bar should be as close to your neck as possible, without pushing against it. Now, looking straight ahead, simply squat until your hamstrings have reached your glutes. Hold this position for a count of 10, and then slowly raise your body back through your heels until you are standing up again.
Here’s a helpful video outling some bodyweight leg training. Check it out!
Deadlifts are another option when you are looking at some of the good leg exercises available. There are four main types of deadlifts you can choose from and each will benefit a different part of the legs.
For example, if you were to do a regular deadlift, you will see improvement in the quadriceps and the glutes. There will also be some hamstring benefit. Both the snatch grip and stiff legged deadlifts can also be beneficial to the hamstring and glutes. You just need to be sure that you maintain proper posture with these exercises to avoid any potential injury.
To do a standard deadlift, place the bar in front of you and keep your hands at a shoulder’s width apart. Squat down and pick up the bar in your hand and lower your hips so they then become parallel to the floor. Now, flatten your back and face forward, avoiding looking down as it can help to prevent injury. From here, you will lift your shoulders and hips at the same time until you are standing, then slowly lower the weights back to the floor.
If you do lunges with myself or any other member of GSI you will definitely be feeling your quads and glutes in the morning! That’s not all, according to ACE (American Council on Exercise) This exercise simultaneously works your abs, butt, hips & thighs!
Personally, I prefer the walking lunge over the “static” (for lack of a better term) version. But if you are short on space, this is how you should be executing your lunge; Stand with one leg forward and the other back, imagining having just stepped across a large puddle. Then, without touching your knee to the ground, lower your body until both knees are at 90-degree angles and your front thigh becomes parallel with the floor before slowly pushing your back leg forward and alternating the movement.
Not only do sprints supercharge your metabolism, help you maintain a top level of cardio while melting away the fat, but they also greatly work the majority of the muscles in your leg like no other workout can! Your hamstrings, qudariceps, gastrocnemius (calf), & soleus (lower back of calf) get a helluva workout like no other.
Remember that good leg exercises are going to be essential for any workout routine. These exercises are designed to boost strength and ensure that you are able to produce lean and health muscle mass. If I left out some of your favorite leg exercises be sure to tell me about it in the comments section below!
David “Good Leg Exercises” Aston
P.S. Officially join the GSI family! Register on the top right of this page to receive insider tips, routines, and supplement discounts. You’ll also instantly get The 10 Habits of The Strong & Healthy and you’ll receive GSI’s 8 WEEK Muscle Goldmine eTraining.