If we look at one body part that we have to use almost every second that will be the leg. From the moment you wake up and get out of bed to the time you rush to the shower and then walk to the bus station, you are using your legs all the time. Even if you are standing at a café waiting for your coffee order, everything will revolve around your legs. However, when it comes to workouts, most people neglect the legs and just focus on the upper body. If you notice some people they will have a bulky and muscular upper body with skinny legs. Eventually, they have to choose to hide it via trousers. Most people think that since they are going to wear trousers everywhere they do not need to work on their legs.
While exercising, if you want to look natural, focus on your bones and body structure. If you are skinny, you can become musical but your bone structure will stay the same. In short, you can bring the far percentage to a minimum but if your bone structure is broad, you will look plus size. With the help of this article, we will talk about a simple leg day workout plan that you can try and this will help you sculpt your legs according to your one structure.
Simple 15 Minutes Exercise To Help You Make Your Legs Stronger
All the leg exercises mentioned here have different variations. You can start with simple variations and when you master this only then move to the complex variations. Most people know that complex variation will affect your body better however, without understanding the technique you will end up pulling your muscles. Your main focus should be on your progress rather than jumping on something that will help you target multiple muscles at the same time.
Squats
Perfect for peachy and tight buttocks, this helps you work on your bottom as well as your leg muscles. You can start with a classic squat that will only help you focus on your buttock and hamstring but after mastering that you can try other variations as well. Some of the best variations of classic squats include back squat, front squat, hack squat, etc. you can also use resistance bands and weight to make the exercise more intense, however, it all comes down to the way you handle your body.
Lunges
If you want to work on your whole leg, you can start with lunges. It is a very functional exercise that will help you engage your leg from the buttock to the toe. You just need to mimic the walk but try to take longer strides. Your main goal will be to hold one stride and let your back knee touch the ground while your front knee makes a 90-degree angle. This will help you open up your leg muscles and increase flexibility.
Leg Press
The leg press is a little complex and a very technical exercise. It includes the use of weight so you need to be aware of your leg range and lower body movement. You can start with a very low weight and then gradually increase the weight. One of the very important things is to let your body know the machine. Adjust your posture and keep your back straight.
Stiff Leg Deadlift
We all know deadlifts and how they are performed but with stiff leg deadlifts, you cannot bend your knee at any point. Your back will be straight and the weight will mainly affect your hamstring. Your main idea needs to be that you are training your leg muscles with a focus on the sculpturing of the hamstring. Your knee movement needs to be very limited which means that knee movement range can impact the shape of your leg.
Machine Hamstring Curls
With machines hamstring curls you will be lifting weight with your legs but you will be using a machine instead. You need to lay on your back and adjust the weight behind your buttock. Then just lift it with full force and adjust your back accordingly. If you are not sure about the posture, seek help from a trainer otherwise you might end up hurting yourself.
Bottom Line
To sum it all up, leg day is as important as core day or shoulder day. Most people dread legs day because other muscles are less painful when they relax. With legs, you are continuously standing or sitting which makes it sore and painful. Beginners try to design a leg day that is very easy with more running and less weight-based training. However, as you become experienced, you will see that your body is responding to exercises in a better way and then you can switch to something more intense. So far, the most effective exercise plan is HIIT, however, it is up to you to customize it according to your needs.
Ann Edwards is the fully qualified personal trainer from Elite sports. She has been helping people in the field of bodybuilding and fitness from more than a decade. Her career in nutrition and physical therapy has made her a fine addition for our team.
