The Quickest Way to Legs That Will Turn Heads
There is a reason why our lower body is the most important. It can be the difference between winning and losing, whether it is in sports or just in general human survival. If you have heard of “fighting for every inch”, you know what I am talking about. But since this phrase is used in many different situations and scenarios, we will assume that it means that the upper body isn’t very important.
The lower body is the powerhouse of any exercise. Training it properly helps you gain a lot of strength in your body quickly. You will also be able to develop impressive six-pack abs. You should focus on the lower body because your lower body is one of the most important areas of your body. It is responsible for supporting, powering, and stabilizing your movements.
Lower body workouts are excellent for sculpting the important muscles of the hips, glutes, and thighs. It sis recommended that you have a lower body workout at least twice a week to see results in a relatively short period.
Believe that this is true if you want to, but keep reading and check out these awesome lower body workouts to improve your health, fitness level, fighting ability, and overall well-being.
Probably one of the most famous lower body exercises there is, squats are effective for shaping your glutes and quads. Simply stand with your legs shoulder-width apart, and bend at the knees as if you were sitting back into a chair. Keep your upper body straight and your eyes facing forward, and don’t forget to squeeze those buttocks at the top of the movement!
- Walking Lunges
Lunges are an all-time great exercise, particularly for toning those pesky inner thighs. Keep your upper body straight and step forward with one leg while bending both knees at 90 degrees angles so that they’re both directly over their feet. Return to a standing position by pushing off through your front heel, then repeat on the other side. Walking lunges increase your range of motion, balance, and posture by loosening up your hips and hamstrings
Deadlifts work every muscle in your posterior chain (the backside of your body), from head to toe! From a standing position with feet shoulder-width apart and knees slightly.
This cardio exercise helps strengthen your legs and knees and improves stability and balance. To do this one, stand with your feet hip-width apart. Then, shift your weight onto one leg and use it to laterally jump toward the other side, landing on the opposite foot. This move helps you stay quick and agile while also strengthening knee stability.
- Hip Circles
To do this move, support yourself by putting your weight on your elbows and knees. Keep your shoulders over the elbows and hips over the knees, then make circles in the air with one knee, moving from the hip. Draw a circle as wide as possible while keeping the torso stable. Continue moving your right knee in circles for 30 seconds, then switch legs and repeat on your left leg for 30 seconds. This move not only burns your glutes but it’ll also help you maintain some much-needed mobility in your hip area.
- Broad Jumps
With your knees hip-length apart, bend at the glutes and hips, then launch your body forward in a controlled jump movement. Land on your feet as far as you can from your initial starting point. Maintain a soft bend through your knees to land like you’re a ninja trying to not make a noise. This will help keep your knees safe and your jump fluid. Consistently doing broad jumps will not only increase the distance you can jump over time, but it will strengthen your quads and glutes, as well as your ability to perform burst-like movements.
- Side-Lying Kicks
Lie on one side with your legs stacked on top of one another. Place your forearm on the floor with your elbow below your shoulder and forearm parallel to your mat. Pushing off your elbow, engaging your core, glutes, and legs to lift your body weight off the mat. While this is categorically a core exercise, you’re also engaging your glutes, quads, and lower legs to support your entire body as it’s lifted off the ground.
- Donkey Kick
On your mat, support yourself on your arms and legs. Keeping your right knee bent at a 90-degree angle, lift your right left into the air until your leg forms a straight line with your shoulders and back, your right toe pointing upward. Reverse the movement to return to start, and switch legs after completing one set on your right side.
- Goblet Squat
Stand with feet hip-width apart and hold a weight in front of the chest, elbows pointing toward the floor. Push hips back and bend knees to lower into a squat. Push yourself back to start. That’s one rep. This beginner-friendly way to load up your squats also activates your core.
- Banded Lateral Walks
Place a mini resistance band a few inches above ankles, and stand with feet hip-width apart, knees slightly bent. Maintaining a tight core, step left foot out to the side, followed by the right. That counter as one rep. This move warms up your glutes and hits your often-overlooked glute medius muscles.
- Lateral Lunge With Balance
Stand with feet hip-width apart, hands at sides. Take a big step to the right, then push hips back, bending the right knee and lowering until the right knee is bent to 90 degrees. Push back to an upright position, lifting the knee and pulling it into the chest with arms. That’s one rep.
- Bulgarian Split Squat
Start standing about two feet in front of a step, holding a weight in each hand. Extend the left leg back and place the left foot on the step. Bend knees to lower body as far as you can (or until knee hovers right above the ground), keeping shoulders back and chest up. Pause, then press through the right heel to return to start. That’s one rep. This leveled-up split squat variation tests the strength of your front leg, upping the intensity of your workout and warding off muscle imbalances.