The PERFECT Leg Workout - 80 Best Leg Exercises

Actually before Legs Workout you have to have some basic workout which will be work as warmup.

Best warmup exercise as as below.

1. Lunges start with without weight

2. Squat without weight

The PERFECT Leg Workout - 8 Best Leg Exercises

3. Lunges with weight

Picture: Lunges with Weights

Weight can be vary as per your capacity.

4. Squat with weight

What is a squat?

Squat is one of the best exercises for the legs. It is true that if you do only cardio, you will lose weight, stay fit or gain weight. This is a compound exercise that works for more than one muscle The glutes of the legs (the posterior muscles on the surface of the feet), the quads (the frontal muscles of the thighs), the hamstrings (the posterior muscles of the thighs) and the calves (the posterior muscles below the knees), the low back (below the spine) সবthese all work together. This is such a good exercise

This is a strength training exercise. Because it uses body strength to lift or lower body weight. To squat, the knees are bent and brought forward from the knees to the hips. This can be done with or without weights.

In addition to using the leg muscles in squat exercises, there are also some exercises for the waist, abdomen, back, neck, arms, etc., because these are also used during squats. That's why squats are called full body exercises

How to do squats?

First stand up straight. Shoulders, head straight, hands straight along shoulders, Leave the legs on either side of the hip and spread the legs apart Not too much or too little, spacing to your advantage (as in Youtube video. 1)

Keep the soles of the feet straight forward Or the outside of the body (maximum 30 degrees) may be slightly curved (as in Youtube video.. 1)

And the head will be straight forward, the vision will be in front Pull the abdomen inwards The knees will be straight along the soles of the feet

Take a deep breath

Slowly break the knee towards the front with the hip and keep coming down towards the floor Suppose you are going to sit in a chair with your legs apart (as in Youtube video.2)

At this time the body should be straight at the top, especially the spine (back) should be very straight.

When going down the knee, go out to the front of the foot

The body will descend to a maximum of 90 degrees Make a calculation between the body and the legs. Or the hips and thighs should be parallel to the floor

To keep the balance of the body, you can place both hands in front of the body along the shoulders towards the outside (as in Youtube video.. 2).

Now your upper body will be tilted slightly forward (as in Youtube video. 2) and the hip will bend backwards.

In this case, multiply 12-18

Now you will feel the stretch from your knees to your hips

Breathing will be normal

This time, get up again or come back to the previous position. Suppose you are getting up from the chair

Exhale loudly while getting up

You will also feel pressure on the Thai muscles when you get up, or you have to use Thai, do not get up with the chest. You will also feel a little pressure on the legs and cuff muscles. The abdomen will be pulled inwards and the back will be straight.

For convenience, you can take a chair in the back, but do not sit in the chair

Do not put too much pressure on the knees, the knees should not protrude or bend downwards than the soles of the feet.

There will be equal pressure on both legs when going up or down

When going up or down, both knees will be the same

Don't go too fast, it could be a muscle pool

At the end of the squat, lightly stretch the hamstrings and quadriceps muscles