1. Swiss Ball Squat

Swiss-Ball-Body-Weight-Wall-Squat - Edited

Liz Lowe: “This exercise teaches you correct squat form without risking the chance of injury due to squatting heavy. Make sure you keep your weight in your heels. This will protect your knees while squatting and ensure the right muscles are firing.”

Workout = 3 sets of 15 reps with 45-60 seconds of rest in between sets.

2. Split Squat (Lunges)

split-squat-1541799833

Liz Lowe: “This exercise trains your legs to work independently without fully challenging your balance since both feet remain grounded. If it’s too easy, hold dumbbells or kettlebells.”

Workout = 2 sets of 8 reps (each leg) with 60 seconds of rest between sets.

3. Glute Bridge

Glute-Bridge

Liz Lowe: “This exercise strengthens two of the posterior chain’s main muscles directly: your glutes and hamstrings,” Lowe says. Strong glutes and hamstrings are critical to avoiding injury as you progress in your training. If it’s too easy, place your feet on a ledge or bench, or hold a weight on your hips.

Workout = 3 sets of 15 reps with 45 seconds of rest between sets.

4. Step Up

5.-step-up-420x420_0

Liz Rowe: “This exercise strengthens all the muscles in your legs and challenges balance as well,” Lowe says. “An added perk: You indirectly work your core by keeping your torso upright when you step up.” For a greater challenge, hold dumbbells or make the movement explosive by driving your trail leg up as you pump your arms (imagine you’re sprinting or doing high-knees).”

Workout = 2 sets of 6 reps (each leg) with 60 seconds of rest between sets.

5. Bulgarian Split Squat

bulgarian-split-squat_muscle-and-performance

Liz Lowe: “The deceptively difficult Bulgarian split squat is used a lot in physical therapy as a way to strengthen the medial quad muscle and the muscles around the knee, Lowe says. Unilateral leg work ensures your muscle growth and strength is balanced between both legs. If it’s too easy, hold dumbbells to increase your load.”

Workout = 2 sets of 10 reps (each leg) with 30 seconds of rest between sets.

6. Swiss Ball Hamstring Curl

leg-exercises-tb-hamstring-curl-3

Liz Lowe: “This is one of the best exercises to light up your hamstrings. You’ll feel an intense burn almost immediately. “The hamstrings are often neglected in training, but it’s one of the most important muscles to train for injury prevention,” Lowe says. Plus, you’ll quickly add size to your legs by hitting your hamstrings.”

Workout = 3 sets of 10 reps with 45 seconds of rest between sets.

7. Dumbbell Deadlift

1109-dumbbell-deadlift-high-pull

Liz Lowe: “The deadlift is one of the best lower-body strengtheners, but using a barbell when you’re first learning heightens your risk of injury,” Lowe says. Dumbbells will let you perfect your form while still training your glutes and hamstrings (aka your “posterior chain”). Increase the weight as you get stronger, then progress to using a barbell.”

Workout = 2 sets of 6 reps with 60 seconds of rest between sets.

8. Lateral Band Walk

Lateral-Band-Walks

Liz Lowe: “Most people forget to train their lateral stabilizers, which is critical to getting stronger in your other lifts and avoiding injury.”

Workout = 2 sets of 12 reps (each leg) with 45 seconds of rest between sets.

9. Calf Raises

Calf-Raises-Internal-Rotation

Liz Lowe: “This basic exercise strengthens the gastrocnemius and soleus muscles that make up your calf, and puts a positive stress on the Achilles tendon,” Lowe explains. Training your Achilles is key, because the Achilles tendon is crucial to long-term success in any workout program and is most likely to be injured when starting a new program, she adds.”

Workout = 3 sets of 20 reps with 30 seconds of rest between sets.

10. Walking Lunges

1637-7-Amazing-Benefits-Of-Walking-Lunges-is

“This is one of the most common legs exercises because it strengthens each leg individually, challenges your balance, and works all the muscles in your lower body,” Lowe says.

Workout = 2 sets of 6 reps (each leg) with 60 seconds of rest between sets.

Advertisements

Pages: 1 2

Freelancer writer

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: