Whether you’re trying to lose weight or build muscle, it is vital to make leg workouts part of your regular training routine. The muscles in the lower body are responsible for many of our everyday activities, from walking up a flight of stairs to running marathons. And if you’re looking to take your workouts to the next level, adding in some leg exercises is a great way to challenge yourself.
In order to work the legs effectively, it is important to find beginner-friendly leg exercises that engage the glutes, quads, hamstrings and calves. A good leg workout should also focus on working the core and obliques to provide a total body challenge. Luckily, there are plenty of effective leg exercises that you can do at home or in the gym without the need for heavy weights, exercise equipment or a gym membership.
Aim for both compound and isolation exercises träna ben that work all of the major muscles in the lower body, including your quads, hamstrings, abductors (outer thighs/hips) and adductors (inner thighs). Using a variety of different equipment can help you create an effective leg workout. If you have access to a weighted barbell, use this for your compound moves (such as the squat and deadlift). If you don’t, you can still perform these exercises with just your own bodyweight.
The quintessential leg exercise, the squat works both your quads and hamstrings, as well as the glutes and obliques. If you’re a beginner, start with unweighted or “air” squats to get your form right. Then, slowly work your way up to doing the weighted version once you feel confident with your technique.
This is a fun, innovative leg exercise that uses exercise sliders to create resistance. The exercise is similar to the traditional lunge, except you stand with your feet a little wider than hip-width apart. Sliders can be purchased at most fitness stores, but you can wrangle them with some dumbbells and a couple of high boxes (see photo).
Standing Calf Raise
This simple isolation exercise is great for the calves. Stand with your feet hip-width apart and place one hand on a wall or the back of a chair for balance. Then, push up through the balls of your feet and squeeze your calves to raise your heels off the floor. Hold for a beat, then slowly lower yourself down again.
While neglecting leg exercises won’t cause your muscles to turn into fat, it can lead to a loss of muscle tone and strength over time. This is because the muscles in your legs are surrounded by larger fat cells than those in other parts of your body. Moreover, working the legs requires more energy to deliver blood and oxygen to these muscles than other body parts. This makes it harder for the body to burn calories when working the legs, making it more difficult to maintain a healthy weight or even lose excess body fat.