There are many benefits to training your legs like burning more calories as some of the biggest muscles of your body make up your legs.
But most importantly, building strong and powerful legs will help reduce injury in your daily activities like running, bending and lifting heavy loads.
Many lower body exercises are compound exercises that elicit the help of other muscle groups to work together to complete the exercise, like your abdominal muscles or your back muscles.
If your goal is to build a well-balanced physique you should definitely incorporate leg workouts into your workout regimen.
These exercises gonna be targeting all the muscles in our legs from our glutes, hamstrings, quads, to our calf, as well as your inner and outer quads and hamstrings.
If you want to take your training to the next levels then do the following exercises with a weighted vest. Training with the vest is a lot different than lifting weights. It demands a greater type of strength from your entire body and builds more muscle definition in a different way.
When doing this exercise you wanna make sure that you reach 90-degree angles at your knees, your knees also don’t pass your toes, you keep your core tight, chest up, and back straight.
Generally, take about a 30-second break. But you guys should take as much time as you need. If you feel good, let’s go on to the next exercise.
2. JUMP SQUATS
If you ever run into an exercise and you don’t know how to do, simply watch any video on youtube.
When doing this exercise you wanna make sure that your heels are firmly planted on the floor at the bottom of each squat, and your hips reach at least parallel.
This exercise is more taxing on the cardiovascular system so if you need to take that full or longer break, go ahead and take it.
3. BULGARIAN SPLIT SQUATS
15 Reps on Each leg
This is a great exercise because it isolates each leg and works on your balance and control.
In the beginning, you might find yourself struggling with the balance component of this exercise, but you could start off by using assistance like a wall or chair for support.
4. STEP UPS
If you don’t have a box, you could always use a chair or a bench. Just make sure it’s stable. And you can always place it against a wall for extra stability.
5. BOX JUMPS
When doing this exercise make sure that you choose a stable surface and height that you feel you can do comfortably but still challenges you to keep progressing.
So that’s the last exercise of round one. You wanna do two more rounds before pressing a complete workout to finish this routine.
6. JUMP SQUATS (Side To Side)
This is gonna be engaging a little bit of everything from your glutes, outer quads, hamstrings, and your calves.
7. SUMO WALKS
These sumo squats are really gonna engage your glutes, hamstrings, and outer quads. Make sure you stay low the entire time and engage your core.
8. CURTSY LUNGES
10 Reps Each Leg
Aside from maintaining a tight core, go slow and take your time with this exercise as this exercise does require balance and stabilization.