Lower body workouts for men

Lower body workouts for men

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Nothing makes your body more resilient than leg exercises, and in this article you will find the best lower body exercises that you can include in your workout plan.

The leg muscles play an extremely important role in our lives. Walking, running, swimming – your results in many sports depend on how strong your legs are. The legs are the largest muscle, which is why they require more energy and load than other parts of the body.

But before you get started, there are a few things you should keep in mind to make sure your body is in shape.

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Not only the exercises themselves are important. You need to monitor your diet, which should be rich in protein and carbohydrates in order to provide your body with the necessary energy. Protein shakes are a great option to replenish energy after a workout, as they are quickly and easily absorbed.

Before training your legs, be sure to warm up, otherwise you risk injury.

If you are just starting to train your legs, increase the load gradually, do not proceed immediately to complex exercises. During training, make sure that you use different muscles of the legs, which will not only strengthen the muscles evenly, but also reduce the likelihood of injury.

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The benefits of leg workouts

Many people think that they can’t work on the leg muscles because they are already strong enough. But this is a wrong judgment. Thanks to training, your legs will become even stronger, and you will get several additional benefits:

  • leg exercises include many muscle groups. Therefore, best ab exercises, such as squats, not only involve your hips and hamstrings, but your entire body.
  • leg training provides greater stability and endurance, and also helps to pump your back, which is important in sports such as running, swimming, cycling.
  • leg workouts are intense workouts because leg muscles are the largest muscle group in the body. Regardless of the complexity of the exercises for weight loss, you burn a lot of calories, which ultimately leads to weight loss.
  • leg workouts that can help prevent lower back pain. However, if you do not follow safety measures, you can ultimately increase the risk of back pain.
  • doing squats and deadlifts helps to increase the release of growth hormone, which will allow you to pump muscles faster.
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Now is the time to move on to the exercises themselves. Some of them can be done at home, while others require special equipment.

Best leg workouts for men: 15 leg exercises

1.Draft on one leg

This exercise develops a sense of balance.

HOW TO PERFORM:

  • holding the weight in your right hand, stand up, slightly bending your left leg
  • lean forward, lunge forward with your right foot until the kettlebell falls down, almost touching the floor
  • push yourself with your left heel up to return to the starting position

2. Romanian deadlift

Plank exercise works on the hip joint, lower back, gluteal muscles, and hamstrings.

HOW TO PERFORM:

  • holding the kettlebell in your hands, stand so that your legs are hip-width apart, your knees slightly bent
  • place the weight in front of the hips
  • keeping your knees slightly bent, take your hips back and lower your upper body forward so that the weight touches the floor. Then return to the starting position.

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3. Side lunge

This exercise develops quadriceps, hamstrings, and gluteal muscles.

HOW TO PERFORM:

  • stand with your hips wide apart, arms folded in front of the chest
  • take a big step to the side with your right foot, then move your hips back, bend the right knee and lower the body until the right knee forms an angle of 90 degrees.
  • return to starting position

4. Leg workouts with dumbbells: Tilt forward

This is the best exercise for the hips, which also helps strengthen other muscles in the upper body.

HOW TO PERFORM:

  • grab the dumbbells in your hands and stand with your feet shoulder-width apart
  • lean forward so that your body is parallel to the floor, with your hands with dumbbells pressed to your hips
  • rise while lifting dumbbells over your shoulders. Return to starting position.
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5. Lower body dumbbell workout: Skater

This exercise will help to use the muscles of the whole body.

HOW TO PERFORM:

  • put your feet shoulder width apart
  • cross your legs, placing the left behind the right and bending the right knee at right angles
  • stretch your right hand to the side and throw your left hand over your right foot
  • jump a few centimeters in different directions, changing the position of the legs and arms.

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6. Lifts

This is an exercise to strengthen the calf muscles.

HOW TO PERFORM:

  • stand on one leg, lift the other leg up
  • stand straight with your belly pulled in, abs muscles tense
  • stand on tiptoe without bending your knees
  • linger in this position for a few seconds, tighten the calf muscles. Then return to starting position.

7. Reverse lunge

Back lunges – a safe exercise to work out the gluteal muscles and quadriceps.

HOW TO PERFORM:

  • stand with your hips wide apart, keep your weight in front of you
  • step back with your right foot and bend both knees, dropping down with your whole body until the left knee is at an angle of 90 degrees
  • return to starting position

8. Good Morning

This morning exercise for the leg muscles helps strengthen the back of the body.

HOW TO PERFORM:

  • put your feet shoulder width apart, grab an elastic band with one end under your feet and the other end behind your neck.
  • keeping your knees slightly bent and the body straight, slowly bend from the hips until the upper body is parallel to the floor
  • hold this position for 5 seconds, then return to the starting position.

9. Step forward

This leg exercise develops quadriceps.

HOW TO PERFORM:

  • put your left foot on a step or bench, and your right foot on the floor
  • pushing with your left foot, climb the bench with both feet
  • lift your right knee up until it forms an angle of 90 degrees. Pause, then return to the beginning.
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10. Buttock bridge

Картинки по запросу "leg exercises bridge" This exercise strengthens your pelvic and abdominal muscles.

HOW TO PERFORM:

  • lie on your back with bent knees, feet on the floor
  • tighten your abs, then press on your heels and tighten your buttocks to raise your hips to the ceiling
  • hold position for two seconds before lowering to the starting position

11. Squat against the wall

This exercise strengthens the quadriceps femoris

HOW TO PERFORM:

  • stand with your back to the wall, knees bent, hips parallel to the floor. Hold this position for 45 seconds.

12. Hip exercise

This exercise is for the hamstrings, lower press, and inner thigh.

HOW TO PERFORM:

  • lie on your back with your knees bent and your feet on the floor
  • lift your right leg up while holding your hips together and extend your leg to the ceiling
  • Slowly lower your right foot to the right side, as far as possible, without lifting your hips and lower back from the floor.

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13. High lunges

This exercise helps strengthen your leg muscles.

HOW TO PERFORM:

  • stand facing the bench (or the jumping stand) with your hands on your hips
  • in the jump put your left foot on the bench, then change legs and make the jump with your right foot. Alternate legs quickly.
  • make sure you keep your back straight and don’t fall to the sides.

14. Jumping

This exercise helps engage your muscle fibers.

HOW TO PERFORM:

  • stand with your hips wide apart, arms extended in front of the chest
  • bend your knees and then jump as high as you can
  • gently land on the pads of the feet and immediately proceed to the next jump

15. Squats

This exercise helps strengthen the calf muscles.

HOW TO PERFORM:

  • put your feet shoulder width apart, socks turned outward, hands on hips
  • squats exercise for buttocks until your hips are parallel to the floor
  • squatting, tear both heels off the floor and hold for two seconds.

Have a good workout!

Author: Jones Wright