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Leg Strength Exercises- For Men And Women To Get Your Dream Legs
Working on your legs is very important, these leg strength exercises will help you work put with your legs. Beyond just looking marvelous, you also need to strengthen your legs for strong and firm movement.
Unfortunately, many people,e end up ignoring leg day because they think they keep running here and there or they usually do all the work and movement with their legs so there is no need to give a separate day to legs, if you think the same, you are highly mistaken. You should not rely on biking or cycling or running to keep your legs strong and in shape, you do need leg strength exercises to keep the muscles in great form.
While imagining what leg strength exercises look like you will start drawing pictures of deadlifts, squats, and their variations, right? But, leg strength exercises have more to it them than just training your hamstrings and quads. When you start doing all these exercises, you are not only hitting ht major muscles of your legs, but you are also working your core, improving the balance, and honing things like strength and grip. These things are going to help you a lot in a long run and are a major reason that one should train their legs too.
Having a strong lower body is highly important to get improved performance. Whether you want to improve your performance at work, gym, daily fitness, or running, you need to train your legs using these leg strengthening exercises. Strong legs equals a strong lower body, right?
In this article you will learn some of the most amazing and brilliant leg strength exercises for men and women both, so let’s get started with your leg strength exercises.
Leg Strength Exercises For Men
For the sake of your physique and overall training, presenting you with 30 leg strength exercises to ensure you are on a run to build 3-dimensional muscles. You can choose which exercises work best for you and which you need to perform.
Just create a routine of your favorite leg strength exercises. Based on the time you have been working out your legs, you may go for high reps which include 15 plus reps, moderate reps which include anywhere between 8 to 12 reps, and low reps including 5 reps or less. Do not put much pressure on your legs at the beginning itself. Start with low reps and gradually proceed towards the higher reps.
1. Front Squats
You need a barbell to perform these leg strengthening exercises. Set the barbell on top of a power rack at nearly the height of your shoulders. Grab the power using an overhand grip at the width of your shoulders and raise both elbows till the time your upper arms become parallel to the floor.
Now take the bar out from the rack and allow it to rest on the fingertips. Remember that your elbow must be all the way up throughout this entire movement. Just step back to set your feet at the width of your shoulder with your toes slightly tuned out. Now squat as low and nicely as you can without having to lose the arch made in your lower back. In this way, you can perform this exercise, do as many reps as your body is allowing you to.
2. Bulgarian Split Squats
You need to stand in front of a bench in a position of straight lunge and then hold a dumbbell in both hands such that you are resting the top of your left foot on the bench placed behind you. Now lower the body till the time your knee is touching the floor nearly and the front leg is somewhat parallel to the floor. It is the same you do while performing lunges the only difference is having dumbbells in your hands to increase the strength and pressure.
Do you know that single-leg strength enables you to gain serious strength and muscles in your legs?
3. Standing Calf Raises
These leg strength exercises are great for training your calves. If you are working out in a gym, you may use a standing calf raise machine. You can also stand on any block keeping a dumbbell in your hand. With your other hand, hold something that gives you support. Now lower your heels towards the bottom floor such that you start feeling a stretch in your calves.
Then contract your calves by raising them upward, try to raise your heels as much as you can as it will help developed muscles and work on them. Control the descent after performing each rep.
4. Overhead Lunges
You need a bar to perform these leg strengthening exercises. Just hold the bar over your head using both hands and bend forward using any one leg in the same way you perform from lunges. Make sure you are lowering yourself until your thigh is parallel to the ground and your knee nearly touches the ground. Perform it with one leg and then proceed with your other leg. Repeat the same with both legs and do as many reps as your body is allowing you to.
5. Suspension Trainer Leg Curls
To perform these leg strength exercises, you need food cradles. Rest both the feet in a foot cradle of a suspension trainer keeping your legs straight. Now bridge your hips up the same way you perform glute bridges to form a straight line with your back, and then bend both your knees such that your heels curl inwards toward your booty. The closer you are keeping your hands to your body, the more support you are getting.
6. Kettlebell Press-Outs
You require weight to perform these exercises. Just hold the weight closer to your chest at the level of your shoulders using both your hands placed on the handle and your palms should be facing towards each other.
Now squat down as low and deeply as you are able to and then press the bell you are holding straight out in your front such that your arms are extended to hold it. Bring your arms back to the chest and perform different reps while remaining in the same squat position. It seems quite tough in the beginning but you will enjoy this after performing several reps.
7. Reverse Table-Up
As the name suggests, you have to remain in the position of a table. Sit on the ground and place both the hands under your shoulders such that your fingers point in front of you and then place your feet at shoulder width while squeezing your glutes. Now push through both the heels and bridge your hips up keeping the back straight and parallel to the ground. Your body should appear in the form of a table. Keep your hips and torso parallel and hold for 2 seconds.
8. Wall Squat Using Swiss Ball
Using a swiss ball for squats? It’s definitely fun. All you need to do to perform this exercise is place your ball against any wall and stang straight keeping your back held against the ball such that the ball lies between you and the wall. Stand holding the ball in one place itself and keeping your feet shoulder-width distance you have to turn the toes out of both legs forming an angle of 15 degrees outwards.
Now squat down in this position as low as you can while the ball must be rolling down the wall as you squat down and rise up.
9. Seated Calf Raises
Next leg strength exercises involve seated calf raises. You need to use a seated calf raise machine from the gym and sit on its bench. Now, rest the balls of the feet on the step or block, and you may hold dumbbells on both thighs to get resistance. Now perform calf raises with your knees and hips bent at 90 degrees.
10. Single Leg Glute Bridges
Glute bridges are great to train your butt muscles and leg muscles altogether. For this exercise, you need to lie on the ground first keeping your back straight and your knee bends such that your feet are resting on the floor too.
Your knees should remain close to your butt while you are lying. Now bracing those abs, raise your left leg up, and bring the knee to your chest. Drive others foot’s heels on the ground and bridge up until you keep your body and one leg in a straight line. Repeat the same with another leg too.
11. Glute Bridges Walkouts
To perform this exercise, you do not require any machines or equipment. Lie n the floor from your back aide and bend both knees such that the feet are resting on the ground closer to your butt. As you did in the previous exercise, brace those abs and drive the heels into the ground for raising your hips in the air. From that position, keep walking your feet out in a shape forming “V”. Take small steps with your heels in front and away from the body. Keep the hips up while doing so.
Keep doing the steps until your legs are completely extended and then again walk them back toward inside. This will make one rep of this exercise. Perform as many reps as you can.
12. Barbell Hip Thrust
Hip thrusts are amazing leg strength exercises to train your leg muscles. For this exercise, you have to rest the upper back on any bench and then sit down on the ground keeping your legs extended.
Now, roll a barbell loaded up both the thighs until it sits on your lap, you can place a mat or a towel on the hips or may attach any pad to that bar for getting comfort. Now brace your abs and with your heels placed on the ground forces your hips upward to raise them until your upper body and thighs are parallel to the floor.
13. Jumping Calf Raises
For this exercise, you have to stand straight and keep your feet flat on the ground and then jump by putting the force from your calves. While getting back to the position, land safely by absorbing the force by dropping forming a half squat, and try to land very quietly and softly too.
14. Skater Squats
To perform skater squats, stand on the right knee and pick the left leg off the ground. Raise both your arms in front to form a counterbalance. If you are having light weights or something quite similar for keeping the balance, just use it while performing this exercise. Bend the hips and knee along with your lower body as low and firmly as you can. After going down, come back up nice and slow.
15. Kneeling Hip Flexor Stretches
This is another great exercise in leg strength exercises. You have to kneel or bend down in lunges position with any leg kept in font and then rest the know or another leg on the ground. You may see a towel to rest the knee of another leg. Extend for 30 seconds and then do other reps using the side leg and hand. This should be the same hand as your leg above the head and let the other hand hang toward your side.
Contract the glutes of the side of which you are performing this exercise until you start feeling the stretch in front of the hips. Hold the position for 30 seconds and then repeat the same using the other side leg and hand.
16. Barbell Calf Raises
Calf raises can be performed using many methods, one such method is using the barbell. Place a square block ad then step on it. You can also use a weight plate kept on the ground. Hold a barbell on the shoulder’s back as you did in squats. Place your toes on the block so your calves are in a stretched position. Make sure you are maintaining a balance while doing so. Raise the heels to come onto the balls again and then repeat the same process to complete as many reps as you can.
17. Jumping Squats
To perform jumping squats, stand straight keeping your feet wide apart, and squat down so that your thighs become parallel to the ground but not more than that. Now jump as high as you can from this position as your start point. Land back on the ground keeping your knees soft and start with the next rep. Keep doing it until you perform all the reps.
18. Kettlebell Swings
Kettlebell swings are excellent leg strength exercises for you. Stand straight keeping your feet at a distance of shoulder width and keeping the kettlebell between your feet. Grasp the kettlebell using both your hands such that the palms face inward towards you. Keep your lower back flat and extend those hips for raising if off the ground.
Once you reach this position, take deep breathes and bend the hips back such that you allow the kettlebell to swing back in between both your legs. Now extend your hips explosively and exhale to allow the momentum to swing. Control the movement and use the momentum generated in this rep to perform the next reps.
19. Dumbbell Squats
Performing squats using dumbbells has an amazing effect on your glute muscles and leg muscles. Hold the dumbbells at the level of your shoulder and keep standing with the distance of width between your feet. Make sure your toes are turned outwards slightly while you are standing in this position. Now perform squats going down as low as you can without losing the arch you have made on the back. Hold the dumbbells in the same way.
20. Reverse Lunges
You are going to see leg strength exercises having a lot of exercises with lunges and squats. This exercise includes performing reverse lunges using dumbbells. Stand straight having the dumbbells in your hand and using your right foot step back. Keep lowering your body to perform a reverse lunge such that your thigh is parallel to the ground and your knee is nearly touching the ground. Keep the torso upright while performing a lunge. Now step forward for returning to the position you had started.
Complete all the reps you need to using your right leg and then repeat the same using your left leg.
21. Pausing Squats
Set upon any cage or squat rack to perform squat pauses. You need a bar to perform this one. Hold the bar as far apart as it is comfortable for you and step under the bar. Squeeze the shoulder blades in line and nudge the bar out of that rack it was placed in.
Now step back a little and stand still with a distance of shoulder-width between your legs. Your toes should be turned toward the outside slightly. Taking a deep breath, tuck your hips back, and keep bending your knees to perform a squat without losing the maintained arch. Hold the squat once you reach the bottom for 2-3 seconds and then get back to the initial position. Perform some reps.
22. Walking Lunges
Again standstill with a distance of shoulder-width between your feet and hold dumbbells in both your hands. Now step forward using one of your legs and lower the body until one knee is touching the ground and the other thigh is quite parallel to the ground. Step forward with another leg to perform other reps and keep ding this.
23. Bodyweight calf raises
Stand on a book such that only your toes are on the block and balls are not. Hold something to regain control or have support while performing this exercise. Raise your heels for coming up to the balls of the feet and then you have to lower the heels until you start feeling a stretch in those calves of yours. Using these leg strength exercises you will be able to achieve bigger and stronger calves.
24. Leg Presses
Adjust the seat of your machine so that you can take a comfortable position with your hips placed beneath the knees and keeping the knees aligned with your feet. Remove any safety and then lower the knees towards the chest until they are forming an angle of 90 degrees after bending. Once this happens, press back up. Make sure you are not going too low because you might risk a lower-body injury doing so. Take full precautions while doing all the leg strength exercises.
25. Single-Leg Romanian Deadlifts
You require dumbbells to perform this one. Hold dumbbells in one of your hands and then stand on the other leg. Now bend the hips back and then lower the torso till you feel your lower back is going to lose its arch. Stop t that position and squeeze your glutes and then extend your hips to get back in the initial position.
26. Swiss Ball Leg Curl
Brace the abs with the heels on a swiss ball or stability ball. Raise your hips to remain in the air while keeping the knees straight. From this position bend your knees and then start rolling the ball toward you. Make sure you are keeping the hips elevated while performing this set throughout. Keep rolling the ball forward and backward and perform as many reps as you can.
27. Deadlifts
To perform deadlifts in your leg strength exercises, you need to stand straight by keeping a distance of width apart. Keep the shins at a distance of one inch away from those bars. Grip those bars placed using reverse grip or double pronated grip. Bend your knees and push the bars straight into your arms. Bring the chest up as much as you can and look ahead in a straight manner. Keep the back flay and extend the hips for standing up again. Pull the bar along with your legs to lock out.
28. Dumbbell Step Up
To perform dumbbell setups, you have to stand behind any bench or near any elevated surface like a bench for putting your thighs parallel to the ground when you keep your foot on the bench. Now hold dumbbells on both your hands and step one leg onto the bench. Keep the other leg hanging as it is while you are performing step-ups. Once you complete all the reps using one leg, perform using the other leg.
29. Squats
Squats Using a bar is a great way in leg strength exercises for strengthening your legs. You can ask someone to help you while you are grasping the bar. Once you have a bar on the shoulders. Hold it firmly using your hands keep a distance of one width or more between your legs such that your toes are cured outward.
Bend your knees to perform normal squats and do not lose the arch on your back. As you move down, push your knees forward to bend. Drive vertically using the hips and get back to the original position. Repeat as many reps as you are able to, do not push yourself too hard.
30. Romanian Deadlifts
These are literally the killer versions of normal deadlifts that you have been performing. Hold the barbell keeping a distance of your shoulder width between your hands and grip them tightly. Also, stand apart keeping a distance of shoulder-width between your feet too.
Now, allow the knees to bend a little bit while you are lowering the bar with the shins until you start feeling a stretch in the hamstrings. Once you feel the stretch, get back to the normal position to perform your next rep.
You can perform as many reps as you are able to. While performing all the above-mentioned leg strength exercises, make sure you are not pushing yourself too hard. If you are a beginner, perform very few reps with the guidance of a trainer or someone who has been working out for a long time.
These were the 30 most amazing leg strength exercises to perform that will help you train your leg muscles, glute muscles, and many more benefits.
Leg Strength Exercises For Women
The exercises are not very different for men and women because both need to train their legs well. The exercises listed below for women will include dumbbells, stability balls, and resistance bands. You can easily pick your favorite exercises among all these and start preparing your leg-day routine to get those amazing and strong legs. You have to perform nearly 3 or 4 sets of the exercises mentioned below and perform at least 10 to 12 reps of each exercise to get amazing results. Do not forget to take some rest in between the reps and sets you are performing.
Once you are done with one set wait for 60 seconds and then proceed towards the other set. Let’s start with your leg strength exercises.
1. Goblet Squats
To perform goblet squats in leg st
rength exercises for women, you have to stand straight with a distance of one width between your feet and hold the weight (dumbbells) in front of the chest. Make sure your elbows are pitting towards the ground while you are doing so. Now push your hips backward and bend the knees to lower into the position of performing squats. Get into the position you had started by pushing yourself back. You have completed one rep doing so.
Perform 3 to 4 sets each having 10 to 15 reps to get amazing results. You have to rest for 30 to 60seconds between the exercises and then move to your next rep. A total count of 7 to 8 should be done not more than that. This exercise is a beginner-friendly way to make your squats more effective and also helps in activating the core.
2. Lateral Walk Using Band
You need to have a resistance band to perform this one. Just place a resistance band slightly above the ankles and below your knees. Stand with a distance of one foot between your legs and keep your knees bend slightly. You need to maintain a tight core while doing this. Step one foot to one side and then take 1 or 2 steps on the side. You complete one rep doing this. Perform the same on another side as well. Complete 3 to 4 sets of this leg strength exercise having 10 to 12 reps on each side. Rest for 40 seconds in between and then continue to the next move.
This move is great in warming up your glute muscles and it hits medius muscles in your glutes which people generally tend to overlook.
3. Single-Leg Deadlift
To perform a single-leg deadlift, hold weights in one of your hands and stand on your left leg such that your palms face towards your thighs. Keep your left leg bend slightly and hinge towards your hips, such that your right leg goes straight into the air behind you until it becomes parallel to the ground. The weight you are holding should touch the floor simultaneously as your leg goes up such that weights are touching the floor nearly.
You need to complete 3 or 4 sets of these leg strength exercises of 10 to 12 reps each and take a pause of 30 seconds in between before continuing to the next move.
This single-leg or unilateral exercise is great for targeting your glutes and hamstrings and also challenges your balance thus improving it.
4. Sumo Deadlifts
You need to have a kettlebell or dumbbells to perform this one well. Hold the kettlebell of dumbbells in your hand and then stand straight keeping a distance slightly wider than the width of your hip and your toes pitting outwards slightly. The weights should be positioned from the top of the thighs with your palms facing inwards.
Keep your knees bend slightly and press your hips back as you are hinging at the waist and keep lowering the fats till they reach the ground. While you are standing back again, makes sure you stand through pushing your glute muscles. You will complete a single rep doing this.
Just perform 3 to 4 sets doing 12 resp each and then proceed to the other.
This variation of deadlift will really target the muscles in your hamstrings, glutes, and back.
5. Stability Ball Bridges
This one is the easiest to perform in leg strength exercises till now. Start with lying on the back on the ground with your arms lying by the side and legs bent at an angle of 90 degrees. Your shins should be nearly parallel to the ground or mat you are lying on. Keep your feet on the stability ball and push down into the upper back, soles, and your arms for lifting your hips above the ground. Just return to the original position. You have completed one rep doing this.
Similar to other exercises, complete 3 or 4 sets having 10 reps each, and rest for few seconds before proceeding with the next set.
Performing these bridges using the stability ball will challenge your glutes, hamstrings, and improve the balance of your body overall.
6. Lateral Lunges
Lateral lunges are best to target your glute muscles and legs altogether. Stand with a distance of your hips between your feet and then push your hips backward by being your right knee to 90 degrees. Push yourself back to the upright position by lifting your knee. While lifting the knee make sure you do it through your heels. You complete one rep performing this much.
This is amazing because most workouts only focus on moving backward or forward but side to side movements you perform with this exercise is important for the overall development of muscles.
7. Squats With Heel Raises
Stand straight having a distance of slightly larger than your shoulder width between your feet and your toes turned outside slightly. Bend your knees and reach your hips backward and then lower down forming the position of squats. Drop both your arms down between your legs while you are bending. Drive in using your heels for standing back again and circling your arms out on both sides. While you reach the top again, lift your arms straight up over your head and press up onto your toes. This is one rep.
This is great for your glutes and leg muscles and the added heel raises are great for training your calves.
8. Suitcase Deadlifts
To perform suitcase deadlift, again you require weights. Hold a weight may be a kettlebell or a dumbbell in your hand and stand at a distance of shoulder-width between your legs. Click your right hand to form a fist. Keeping your knees soft and those abs engaged, sit with your hips back to lower slowly the weight until it reaches nearly to the middle of your left shin. Press through your abs and engage them to return back to the position you started from. Squeeze your glutes once you reach an upright position.
Along with firing the hamstrings, back, and glutes, the suitcase deadlift is great in activating your oblique muscles too.
9. Bulgarian Split Squats
You need to train all the parts and muscles of your legs, so here comes another exercise in leg strength exercises. Stand at a distance of 2 feet or so in front of a step or a bench. Hold dumbbells in your hand and extend your left leg back and then place your left foot on that bench or step.
Bend your knees to lower down as far and nicely as you can until it nearly touches the floor. Make sure you keep your chest and shoulder straight. Pause at this position and then press yourself up through the right heel and return to the position you had started. This completes one rep.
You have to do 3 to 4 sets having 10 reps each and rest for few seconds in between. This variation is quite leveled up from the regular squats and it is amazing to test the strength on your front legs and upping the intensity of workouts by warding off the imbalances in muscles.
10. Sumo Squats
This is a common exercise to train your leg muscles and glutes. Stand keeping a distance of shoulder-width or more between your legs to perform these squats. Keep your toes slightly outwards. Hold a dumbbell or a kettlebell in your hands in front of the hips. Bend your knees and push your hips back to lower forming a squat position. Keep going down until your hips reach a level slightly below the knees and allow your arms to hang so that all the weight you are holding remains under the shoulders.
Pause at the bottom for few seconds and then drive back into the heels to return back the position you started from. This completes one rep of your exercise. Complete 10 to 12 reps of this exercise in 3 to 4 sets.
This variation of squat targets the inner thighs much more than the traditional version of squats you have done.
11. Stability Ball Hip Thrusts
To perform this exercise, you have to start with your arms kept behind your head and your elbows wide. Your upper back should be pressed into a stability ball and the kegs should be bent with your feet lying flat on the floor. Hover your hips above the ground and lean back into the ball by lifting your hips towards the ceiling such that your thighs become parallel to the ground. Return back t the position you have started. You have just completed one rep.
Wondering why it works? It helps in turning up the burn in your glutes and it helps to put an extra fire up your core. You get to train different muscles using a single variation and that’s amazing.
12. Isometric Calf Raises
To perform isometric calf raises all you have to go to do is grasp dumbbells. Just hold a pair of dumbbells in both your hands and stand at a distance of your shoulder width between your feet. Keep the rest of your body still, just lift the tips of your toes and then hold this position for 30 seconds or so. Make sure you are doing 10 to 12 reps of 4 sets with this leg strength exercise as it is comparatively easy and has great effects.
This works pretty amazingly in hitting your calves and you do not require much equipment or machines.
13. Reverse Lunges
Lunges are a great form of leg strength exercises to train different muscles in your body. Stand still keeping a distance of shoulder-width between the legs and you need to hold dumbbells in either one hand or both your hands. Lower the body keeping your leg behind and bend forming an Eagle of 90 degrees between your shi and the ground such that your thigh is parallel to the ground and one knee nearly touches the floor.
This staple exercise involving one leg at a time works great for your hamstrings, quads, and glutes.
14. Supported Single-Leg Deadlifts
It is not important to add all these exercises together in your workout regimen while performing leg strength exercises, you just have to chose what you find easy and works well for you.
Stand straight of your left leg having a dumbbell in your right hand and your palms facing towards your thighs. Keep left arm to the side. Stepping your right leg one foot behind your body, lift your heels, and then press your right toes into the floor to gain balance. Keep your left leg slightly bent and then lean forward hinging at your hips and keeping the back flat and lowering the weight you have been holding towards the ground. This makes you complete one rep of this exercise.
This exercise is great and if you feel that single leg deadlift is not working for you and you feel frustrating doing that, this one makes a great modification and it still targets your glutes and hamstrings without having faced so many challenges in maintaining the balance.
15. Duck Walks
To perform duck walks and include these leg strength exercises in your workout regimen, just stand keeping a distance of your shoulder-width between your legs and cross your hands in front of the chest. Slowly sit your hips back and then down forming a squat position. Keep your hips stable and lower your right knee down the ground followed by your left knee. Now bring your right foot forward again and then your left leg. This completes one rep of your exercise.
This exercise is indeed fun and it helps in burning out those glutes and quad muscles.
16.Curtsy Lunges
To perform curtsy lunges, stand with a distance of hip-width between your feet and hold dumbbells in each of your hands. Take a huge step using your right leg and then cross it behind the left side of your leg. Bend your knees and lower the hips until your left thigh becomes quite parallel to the ground. Make sure you are keeping your torso upright and your hips and shoulder as square as you can. Return back to the starting position, this will complete one rep of your exercise.
Compared to the normal or regular lunges, these exercises put more emphasis on the outer thighs and your glutes making them burn and gain muscles. You can do 3 to 4 sets of these exercises performing 10 reps each and taking a break of 30 seconds if you feel exhausted.
17. Step-Ups
Stand in front of a box or a bench or any stairs. Hold a dumbbell in both your hands placing it exactly in front of your chest. Now place your left foot on the box or bench you have kept and push yourself through the other foot to climb on the bench. Lift your body up and stand on the bench with one foot placed on it and the other foot forms an angle of 90 degrees with the bench. Pause at this position and then return back to the place you had started. That is one rep of your exercise. Perform 12 reps in a set of 3 or 4 to complete your workout.
This exercise works pretty well because it works on your quads, glutes, and hamstrings while testing your balance make. It is also immensely helpful in your day-to-day activities.
18. Pistol Squats
It is quite difficult for beginners to perform unless they are super athletic. Let’s see how it goes. Stand straight having a distance of hip-width between your feet and lift your right leg up straight while sitting your hips back and then bend the left knee bringing your body as low as you can and keeping your torso straight and firm. You can hold your arms straight in front of your chest or on the sides to gain a little balance while performing this exercise.
It works great because it helps in improving your balance. If you have any ankle mobility and the kind of balance needed to perform this activity, it will help to work on your quads as no other exercise does.
19. Lateral Step-Out Squats
Step-out squats are amazing to strengthen your legs and glutes. To perform these leg strength exercises, you need to stand up straight and place a resistance band below the knees and slightly above the ankles if you have one. Clasp your hands just in front of the chest and take a big step towards your left side and then bend your knee to move in that direction.
Your thighs should be parallel to the ground while you perform this exercise similar to regular squats you just have to move. Complete all the reps with one leg on the right side and then proceed towards the left side.
This variation of squats is great for turning up the heat on things and outer glutes.
20. Mini Band Clamshells
If you really want to focus on the outer glutes you can easily achieve your desired glutes using clamshells.
Lie down on a mat on your right side bending your knees. Place a small resistance band around your thighs slightly above the knees. Place your left hand on your left hip to form an angle of 90 degrees with your right arm. Work against the band and squeeze your glutes and those thigh muscles as much as you can to lift your leg slightly up and create a gap between both legs. Then slowly get back to the original position bringing your legs together. This completes one rep of the exercise.
You can do 15 reps of these leg strength exercises in a set of 2 or more.
21. Mini Band Kickbacks
This one is another isolation glute move that helps to activate your core and improve muscle mass.
Place your hands on the knees. Put one end of the resistance band you have on the right foot and position it on the other end on the left thigh slightly above your knee. Keep your abs tight and engaged and contract those glute muscles to slowly start kicking back until your leg is straight and you feel the burn on your glutes. At the full extension, squeeze your glutes for 1 second and then slowly bring it back to the position you had started. This completes 1 rep of the exercise.
22. Lying Lateral Leg Raises
These leg strength exercises are really underrated. This bodyweight exercise hones in your inner thigh muscles and helps to improve the shape while burning the fat stored.
Lie on your right side while creating your right elbow on the floor just beneath your right shoulder and then placing your left hand on the ground in front of the chest to gain stability. Your right leg must be straight on the floor and your left leg must be bent over the other leg. Do not move any other part of the body, just raise your right leg slowly as high you can raise it and then pause for a second before coming back to the position where you had started. That completes your 1 rep.
23. Isometric Squats
You should definitely add isometric squats in your leg strength exercises as these squats help you overcome imbalances in muscle and improves body control overall along with awareness and activation of one’s core. Let’s see how to get started with reps of these leg strength exercises.
Stand straight having a distance of shoulder-width between your legs and your hands clasped in front of the chest. Push your hips back to perform a squat until your thighs become nearly parallel to the floor. Hold this position for 30 seconds and then slowly stand again in the initial position. Perform 10 reps in sets of 3 to 4 to see visible differences in your leg and glutes.
24. Banded Glute Bridges
You require a resistance band to get started with this workout. Wrap any resistance band around your thighs and then lie on the ground with your back facing the floor and knees bent. Keep your feet on the floor itself nearly 15 inches far from your butt. Bracing your core, press into your heels, and then squeeze your glutes for raising your hips towards the top or ceiling while pushing your back to the floor. Return back to the starting position. This will make one rep of this exercise.
Added resistance in this workout is important because it will help you focus on the glutes more.
25. Stability Ball Hamstring Curl
To perform hamstring curls in your leg strength exercises, just lie down on the floor with your back and arms at your sides. Your legs must be extended at 45 degrees and your feet should be resting on top of that stability ball. Pressing the upper back and your arms for lifting your hips off the floor, bend your knees while engaging your hamstrings and pulling your heels towards your butt. Now extend your legs again to get back to a position of start. This will make one rep.
This weight-free curl hones the tires and back fat really quickly giving you a slimmer and leaner back.
These were some of the most amazing leg strength exercises for men and women to perform for achieving their fitness goals. You cannot reply to these exercises themselves to get toned legs, you need to have a proteinaceous diet too, check out some amazing diets and recipes to complement your fitness regimen.
If you are looking for cardio exercises to burn fat, follow these workouts.
