The legs are the most important part of the body. Since thanks to this we can stand for as long as we want, in addition to being able to move anywhere thanks to being able to walk or run. Everyone knows that this part of the body can be trained, it has its own routines.
The bad thing about this is that this is the part of the body that many people do not take into account, especially men, nobody knows the reason exactly. Maybe because men look to have great arms, chest and abs. And the other parts are not so relevant to them. If you look closely, you can see how not everything will look good, since you will only see a man with a good physique on top, while from the waist down he is slim.
That is why leg days should be valued, if you are starting a routine or want to add a leg day to your daily routine. Well don’t worry, because in this article you will know about several exercises that you may want to add your own routine.
squats
It is, without a doubt, the best known exercise in a popular way.
For this you must stand and have your legs apart, to have a reference, you must have each foot at the same height as your shoulders. And keeping your eyes forward, you are going to flex your legs in order to lower your buttocks in a direction towards the ground, you are going to keep the soles of your feet without having to lift them. When going down, you must have a straight back, and what you must flex are your knees and hips. To know if you are doing the movement correctly, your knees should not be protruding too far from the balls of your feet and that the knee bend should be at 90 ° between the thighs and your lower legs.
You must have a decent time down (it does not have to be so short and not so long) to later ascend and repeat the process again. In this exercise you are going to have all of that on your heels, and not on the balls of your feet.
Alternate lunges
In this exercise you are going to have a squat position, and your hands are going to be positioned on your hips. Now you are going to advance one leg and then do the same with the other alternately. As an important fact, your raised leg must be exceeding the 90 ° angle.
If you are looking for an exercise that helps you have toned legs and thighs. This is a good option for you, if you want to tone your thighs you will have to do it constantly for it to work.
burpees
This exercise is a movement in which a good number of muscles will participate, such as the quadriceps and glutes. To perform this exercise, you will have to squat down and your hands must be on the ground. In that same position, you are going to stretch your legs behind you, seconds later you are going to return to the same position in which you were. When you go to stretch your legs, you must finish the movement of the exercise with a vertical jump.
Bridge
This exercise is very simple to do and to explain, since you are simply going to be lying on your back on the floor or a mat so as not to dirty your clothes and so that your back is not bothered by the floor. You bend your legs so that they touch the ground, and with your hip you are going to lift it and leave it there for about 20 seconds. After that you lower your hips, in this exercise you can do it about 3 times or more.
Here, you are working the biceps femoris, and your glutes. In addition, it also serves to lose weight in your legs.
Twins
You are going to stand on your toes and remain static for about 20 seconds. Then you go down and that’s it, you take a one-minute break to repeat it another 3 more times.
You can also do sets of exercises that can toughen your legs, you just need to stretch and contract your calves. In this you are going to place yourself with the tips of your feet on a step, you stand on your tiptoes, and you are going to go down slowly, until your heel reaches below the line of the step you are on. And this is how the exercise is done, here you can do it several times.