Do a Leg Workout Routine
Leg muscles do a lot more than allowing us to walk, sit and stand. They support the back and some of the body's largest bones and joints. As we grow older, it is important to include leg strengthening exercises in a workout routine, in order to increase bone density. There are many leg strengthening exercises that you can do without equipment, and others that you can do with a fitness ball or small weights. It is important to choose leg exercises based on your current muscular condition. If you try to progress too fast, you risk injury and pain. Do exercises at your level, increase your repetitions or add weights, and then progress to the next level. You will get the best results if you do these exercises 3 times a week, with days for rest in between. This article will tell you how to do a leg workout routine.
Contents
Steps
Beginning Leg Exercises
- Find a sturdy wall in your home or gym to do wall squats. Lean your back, butt, shoulders and head against the wall, and move your feet forward approximately 1.5 feet (46 cm). With your knees hip-width apart, bend your knees and lower yourself until you are in a chair-like position.
- If you are just beginning to exercise, then hold the position for 3 seconds and slowly rise up again until your legs are straight. Do 2 sets of 10 repetitions. If you are more experienced, hold it for 10 seconds and do 2 sets of 10 to 15 repetitions. For an extra challenge, hold the seated position for 30 seconds to 5 minutes.
- Make sure your knees never go over your toes, when you are in the seated squat position. If they do, then move your feet further away from the wall.
- Stand away from the wall to begin calf raises. Slowly raise yourself up onto your toes and pause for 1 breath. Slowly lower yourself down onto your heels.
- Feel free to use a wall for extra stability. This exercise tones the calves, but also helps your balance. Do 3 sets of 10 repetitions.
- Once this becomes easy, hold a 3 to 5 lb. (1.4 to 2.27 kg) weight in each hand. Keep your hands at your sides, close to your thighs. Then, do the same calf raise exercise.
- Stand with your feet hip-width apart to do a lunge. Place your hands on your hips, and step 1 leg forward. Lower your body and your back shin until it is almost parallel to the ground.
- Hold the position for 3 seconds and then slowly rise up again. Do the same motion with the opposite leg. Do 2 sets of 5 to 10 repetitions for each leg.
Intermediate Leg Exercises
- Stand before a long, flat stretch of pavement, gym floor or hallway to do walking lunges. With feet hip-width apart, lunge forward with your right leg until your left shin is parallel to the ground. Pause for 3 seconds, pick your back leg up and step forward.
- Continue walking forward, alternating legs, for 30 seconds. Rest, turn around, and do walking squats back to your starting point.
- Place your legs hip-width apart to do unassisted squats. Pick up a 3 to 5 lb. (1.4 to 2.27 kg) weight with each hand. Bend your knees, keep your back straight and lower your butt toward the ground, until your thighs are parallel with the ground.
- Keep as much weight in your heels as possible. If you cannot squat all the way, then do partial squats, or do them without weights. Do 2 sets of 10 to 15 repetitions.
- Sit in a chair and put a small resistance ball between your legs. Make sure your feet are flat on the floor, your arms are at your sides and your back is straight, leaning forward very slightly. Squeeze the ball with your inner thighs, hold it there for 3 seconds and slowly release the hold until you reach your starting position.
- Do 2 sets of 10 to 15 repetitions. If you do not have a small exercise ball that will fit between your legs, use a large, firm pillow instead. Make sure your movements are slow and steady. Work up to pausing for 10 seconds while you hold the ball in with your inner thighs.
- Stand next to a tall chair to do ballerina plies. Put your feet shoulder-width apart and turn your feet out as much as you can, so that you are duck-toed. Tuck in your pelvis, bend your knees and lower yourself down as far as you can go.
- If possible, brush the floor with the hand that is not holding onto the chair. Pause and rise up slowly. Make sure your knees never go past your toes. If they do, adjust your legs so they are further apart. Do 2 to 3 sets of 10 repetitions.
Advanced Leg Exercises
- Stand before a weight bench or a sturdy chair to do high step-ups. With feet hip-width apart, lift your right foot and place it on the top of the chair or bench. Place your body weight on your right foot and step up onto the chair or bench.
- When both your feet are on the chair, step down with your left foot. Do 10 high step-ups with your right foot, and then switch feet and do 10 high step-ups with your left foot.
- Stand in front of your bench or chair to do negative squats. Put your arms out in front of you and flex your core muscles. Lift your left leg slightly off the ground and put all your weight on your right leg.
- Squat and lower yourself to as close to sitting as possible. The chair or bench is there to help you, in case you fall, but you should try not to sit on it. Allow your left leg to stay straight while you squat. When you are almost sitting, rise up using both legs.
- Do 6 repetitions with each leg. Work up to 10 repetitions with each leg.
Tips
- Always wear supportive athletic shoes when you do these exercises. Also, wear flexible clothing, so that your movements are not restricted as you bend your knees.
- Do these exercises along with regular cardiovascular exercise. Walking, running, cycling, dancing, using an elliptical machine and power yoga will all help to build strong, lean, yet muscular legs. Doctors recommend 150 minutes of medium-intensity aerobic exercise or 75 minutes of intense aerobic exercise per week.
Warnings
- Do not start an exercise routine without consulting your doctor, if you have joint problems, back problems, or you have not worked out for years. Your doctor may suggest that you go to a physical therapist to get prescribed leg exercises for your condition.
Things You'll Need
- Small weights
- Small to medium resistance ball
- Athletic shoes
- Water
- Flexible clothing
- Bench or sturdy chair
- Wall
