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How do you define a great physique? Is it defined by large bulging biceps? Chiselled abs? Is it by wide and muscular back? Or by Broad shoulders? Like Johnny Bravo? Well, none of the above is the correct. A good physique is defined by symmetry. It is the symmetry of all the body parts and […]

How do you define a great physique? Is it defined by large bulging biceps? Chiselled abs? Is it by wide and muscular back? Or by Broad shoulders? Like Johnny Bravo? Well, none of the above is the correct. A good physique is defined by symmetry. It is the symmetry of all the body parts and how they flow together that gives the body definition and oomph.

It is necessary to do leg training along with other body parts specific workout. For details, you can refer to the article here.

After all, nobody wants a body that looks like hulk from the top and has chopstick legs below.

To achieve hot legs, the best part is that legs exercise can be done at home and without any major equipment. Glutes and quads have the largest muscle group in the body and they help in burning excess calories. If you are aiming to tone yourself or losing weight, combine these exercises to get a pair of hot legs with a healthy diet and you can also go for pre-workout and post-workout supplements.

Hot Legs

Image Source: aNdrzej cH. from flickr.com

TIPS FOR LEGS WORKOUT:

  • Try working as slow as possible while controlling and holding your movements, to build up your muscular stamina
  • To aid balance, use arms
  • Concentrate on maintaining good technique
  • For squat style exercises, to avoid any excessive strain on quadriceps muscles do not allow the knees to travel over the toes
  • Always look down to ensure that your toes are visible to avoid any injury (you can even do your exercise in front of a mirror)
  • Always do warm up and stretching before doing legs workout

Wall Squat

Legs: Squat

Image Source: CircaSassy from flickr.com

Stand with your back to the wall and legs at a 90-degreee angle. Try not to come down too low or it will put a strain on the joints. Try to hold the position and ensure that you can raise yourself again (keep a chair close by to help raise yourself). Keep your feet shoulder width apart and firmly on the ground.

Another variation of this exercise is to perform repeatedly without resting.

BEGINNERS: 20-30 SECONDS

INTERMEDIATES: 30-45 SECONDS

ADVANCED: 1+ MINUTE

Standing Rear Squat

It is a perfect exercise for the quadriceps and glutes, thigh and buttock muscles respectively. Squat down and balance yourself with your arms to the front. When coming up, move one leg to the back while balancing yourself with your arms. Repeat either by alternating your legs or doing the same leg and then moving to the other.

BEGINNERS: 8 PER LEG

INTERMEDIATES: 12-15 PER LEG

ADVANCED: 15+ (2 SETS)

Moving Squat

Legs: Squat

Image Source: Rance Costa from flickr.com

It is also a perfect exercise for the quadriceps and glutes, thigh and buttock muscles respectively. Squat down and balance yourself with your arms to the front and keeping your back straight. Start by placing your feet together and then swiftly rise by turning the feet outwards. Rise again on your heel and come down while facing your feet forward. Repeat till your legs are apart widely and then reverse to bring your feet back together again.

BEGINNERS: 4 (IN & OUT)

INTERMEDIATES: 6-8 (IN & OUT)

ADVANCED: 8+ (IN & OUT)

Standing Side Squat

Another perfect exercise for the quadriceps and glutes, thigh and buttock muscles respectively. Squat down and balance yourself with your arms to the sides. When coming up, move one leg to the side while balancing yourself with your arms. Repeat either by alternating your legs or doing the same leg and then moving to the other.

BEGINNERS: 6-8 (3 SETS)

INTERMEDIATES: 12-15 (3 SETS)

ADVANCED: 15+ (3 SETS)

One Leg Squat

For full-toned hot legs, it is a perfect exercise as it works on the muscles of quadriceps, hamstrings and glutes. Now, take your position by standing in front of a step box with one foot placed firmly on it. Taking support from the chair or wall, come down while keeping your head facing forward and back straight. Do not bend more than 90 degrees.

You can increase the difficulty level by holding a dumbbell/ kettlebells or doing bicep curls with your weights.

BEGINNERS: 6-8 PER LEG

INTERMEDIATES: 12 PER LEG

ADVANCED: 12 PER LEG (2 SETS)

Raised Squat

Take your position by standing in front of a step box with one foot placed firmly on it. Bend down while keeping your back straight. Make sure that your raised leg bends only till the knee.

You can increase the difficulty level by increasing the height of the box.

BEGINNERS: 6 REPS PER LEG

INTERMEDIATES: 10 REPS PER LEG

ADVANCED: 15 REPS PER LEG

Lunge

Legs: Lunges

Image Source: @ccfoodtravel from flickr.com

Start by keeping your feet apart (shoulder width). Now, take a step to the front with one leg and bend the leg at the back a little such that the back is straight. Return to the starting position and repeat either by alternating your legs or doing the same leg and then moving to the other.

You can perform lunges with lots of variations depending upon your own level. You can do lunges by using a step box, raising your back leg and/or doing a combination of lunges and arm exercises.

BEGINNERS: 10 (NO BOX)

INTERMEDIATES: 12 PER SIDE (ONTO BOX)

ADVANCED: 15 PER SIDE (BOX WITH WEIGHTS)

Calf Raises

Legs : Calf Raises

Image Source: Rance Costa from flickr.com

Use a step-up board to lift yourself upwards. Now, raise and lower your heel at least two inches above the floor with your full weight on the paws of your feet. You can use a chair for support if you are unable to balance yourself. Make sure that your back is straight and you look straight ahead while performing this exercise.

You can increase the difficulty of the workout by exercising with one leg at a time and increasing the duration of your lifts. You can also hold onto dumbbells, kettlebells or weights.

BEGINNERS: 8-12 (NO WEIGHT)

INTERMEDIATES: 15+ (SINGLE LEG)

ADVANCED: 15+ (SINGLE LEG WITH WEIGHTS)

Bent Leg Raise

Bend forward and support your body by putting all the weight on your one knee and front arms. Ensure that you bend your other leg at 90 degrees and slowly move the leg to the outside and then upwards while staying in the same position. Try not to twist your lower back/ spine while performing the exercise.

BEGINNERS: 8 LIFTS PER LEG

INTERMEDIATES: 12 LIFTS PER LEG

ADVANCED: 15+ LIFTS PER LEG

Hip Extensors

Legs: Hip Extensors

Image Source: @ccfoodtravel from flickr.com

Rest on the ground with your arms kneeling in the front. Now, raise one leg up keeping it straight (keep them bent for a beginner). The leg should be brought up and down in either a single swift motion or in small motions.

To increase the difficulty of this workout, add ankle weights.

BEGINNERS: 8-10 LIFTS PER LEG

INTERMEDIATES: 12-15 LIFTS PER LEG

ADVANCED: 15+ (2 SETS)

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