Strong legs are essential for overall fitness and performance, as they support the body and help with movement. In this article, we'll explore the six best leg exercises of all time to help you build strength and tone your lower body.
- Squats
Squats are one of the most effective leg exercises and work your quads, hamstrings, and glutes. Start by standing with your feet shoulder-width apart and your toes pointed slightly outwards. Lower your body as if you are sitting back in a chair, keeping your chest up and your knees behind your toes. Then, push through your heels to return to the starting position.
Variations of squats include front squats, back squats, and overhead squats. To make squats more challenging, you can add weight with a barbell, dumbbells, or a kettlebell.
- Lunges
Lunges are another great leg exercise that targets your quads, hamstrings, and glutes. To perform a lunge, step forward with one foot and lower your body until your front knee is bent at a 90-degree angle. Your back knee should hover just above the ground. Then, push through your front heel to return to the starting position.
Variations of lunges include walking lunges, reverse lunges, and side lunges. To make lunges more challenging, you can hold weights in your hands or perform them on an unstable surface.
- Deadlifts
Deadlifts are a compound exercise that works your entire posterior chain, including your glutes, hamstrings, and lower back. Begin by standing with your feet shoulder-width apart and the barbell in front of you. Hinge forward at the hips, keeping your back straight and your core engaged. Grab the bar with an overhand or mixed grip, and lift it off the ground by pushing through your heels. Then, lower the bar back down to the ground.
Variations of deadlifts include sumo deadlifts, Romanian deadlifts, and trap bar deadlifts. To make deadlifts more challenging, you can increase the weight or perform them on a deficit.
- Calf Raises
Calf raises are an excellent exercise to work your calves. Start by standing on a step or a raised surface with your toes on the edge and your heels hanging off. Raise your heels as high as you can, then lower them back down. You can perform calf raises with both feet at once or alternate between one foot at a time.
Variations of calf raises include seated calf raises, and donkey calf raises. To make calf raises more challenging, you can hold weights in your hands or perform them on an unstable surface.
- Step-Ups
Step-ups are a functional exercise that works your quads, hamstrings, and glutes. Begin by standing in front of a step or a box. Step up onto the box with one foot, then bring your other foot up to meet it. Step back down with the same foot, then repeat on the other side.
Variations of step-ups include weighted step-ups and lateral step-ups. To make step-ups more challenging, you can increase the height of the step or hold weights in your hands.
- Leg Press
The leg press is a machine-based exercise that works your quads, hamstrings, and glutes. Start by sitting in the leg press machine with your back against the seat and your feet on the footplate. Push the footplate away from your body, extending your legs. Then, lower the footplate back down.
Variations of the leg press include narrow stance leg press and single-leg leg press. To make the leg press more challenging, you can increase the weight or perform it with one leg at a time.