Effective leg exercises for beginners

Strong, slim legs in the thighs combined with toned hip muscles are the goal of many professional athletes, as well as of beginners who want to have a beautiful appearance. Here are 10 leg exercises for beginners that will help you train your leg muscles effectively and move closer to your goal of developing the beautiful lower body you want.

1. Barbell Squat

Squats in any variation are the most effective leg exercises. The Barbell Squat is performed with dumbbells held in front of the chest or placed in the hollow of the neck. You can adjust your foot position and lowering level to target different muscle groups.
How to do it:
Start with light weights. Hold the dumbbell in front of your chest or rest the barbell on top of your shoulder blades. Bend your knees and lower your body until your thighs are parallel to the floor. Shift your weight onto your heels and lower your hips as low as possible. Exhale, press the foot force to push the body up. Repeat the movement for the required number of repetitions. Squats will work the quads, hamstrings, and glutes to varying degrees.
SEE ALSO: Exercises to slim calves

2. Dumbbell Squat

Dumbbell Squat is an effective leg muscle exercise that helps men own big and strong thighs and helps women lose thigh fat quickly. The exercise is also flexible and suitable for those who cannot lift weights above their shoulders.
How to do it:
Prepare 2 dumbbells with equal weight and suitable for your strength. Stand up straight, with your feet shoulder-width apart. Hold a dumbbell in each hand, palms facing in, arms by the side. Inhale, bend your knees and lower your torso until your thighs are parallel to the floor. Shift your weight onto your heels and lower your hips as low as possible. Exhale, press the foot force to push the body up to the starting position. Repeat the movement for the required number of repetitions.

3. Dumbbell Lunge

Dumbbel Lunge is also a commonly used movement for beginners. This move requires good balance and the practitioner needs to put a lot of emphasis on the glutes.
How to do it:
Hold 2 dumbbells in both hands on either side of your body. Step left foot forward. Inhale, lower yourself by bending the knee of the front leg, lowering the knee of the back leg, while keeping the body straight. Exhale, press the foot force to push the body up to the starting position. Repeat the movement for the required number of repetitions. SEE ALSO: Exercises for thighs and calves

4. Leg Press

This thigh kick should be done with a thigh press or similar assistive device. This is an effective leg muscle exercise that can help you target the calf muscles, thigh muscles and extra muscle groups such as the hamstrings, glutes.
How to do it:
Sit back or lie on your back (depending on the machine) with your feet in the correct position on the machine. Keeping your head and back stable, apply force to your feet (not your heels or toes) to kick the machine away from your body. Hold the position for a few seconds, without locking the knees. Slowly bring the bent leg towards the body, gradually lowering the machine. Repeat as many times as possible.

5. Bridge Lift

The bridge movement is a great strengthening exercise for the glutes and legs, helping the practitioner to have a firm and attractive bust. The practice is also easy and suitable for beginners.
How to do it:
Lie on your back on the floor, arms stretched out to the sides, palms facing down. Bend your knees so that your feet are flat on the floor, shoulder-width apart. Press your heels down, lifting your hips off the floor but keeping your back straight. Exhale, hold the pose for a few seconds. Then inhale, slowly lower your buttocks back to the starting position.

6. Leg Extension

Leg Extension is an effective leg muscle exercise for both men and women. For men, doing this exercise will help the thigh muscles to enlarge, the thigh size will increase significantly. For women, the exercise helps burn excess fat in the thigh area and help women have slimmer and toned legs. This exercise will require the use of specialized exercise machines.
How to do it:
Adjust the height of the machine to suit your body, sitting with your back against the chair. Bend your feet under the exercise bar. Hold the handle firmly with both hands, straighten your legs in front of you. Exhale, bend your knees, keep your body still. Continue to inhale and straighten your legs. Repeat as many times as possible.

7. Lying Leg Curl

Leg Curl is an exercise that primarily targets the hamstrings. There are many variations of Leg Curl, but the most popular is still the lying position when practicing.
How to do it:
Adjust the height of the machine to suit your body, lie face down on the machine, feet under the lever. Note: it is better to choose exercise with an inclined machine than with a horizontal machine. Legs and body in line. Two hands firmly grasp the handle of the machine. Exhale, stretch the thigh muscles to roll the leg up, hold for a few seconds. Inhale and stretch your legs back to the starting position. Repeat as many times as possible.

8. Standing Calf Raise

This exercise is quite simple and effective, helping to strengthen the muscles in the shins and make your legs stronger.
How to do it
Stand up straight in a flat position. Place feet forward, abs tight. For an extra level of challenge, you can stand on a slightly raised ledge about half of your front foot. Lift your body up on your heels like you're trying to stand on your toes, hold for a few seconds. Lower your heels and lower your body back to the starting position. Repeat as many times as possible. The leg exercises for beginners above not only help you to adjust the shape of your legs as desired, but can also help you avoid sports injuries in the case of exercising or playing sports that require leg activity. a lot of. Maintaining an effective leg workout routine will help you build lean and strong leg muscles.

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References: mensjournal.com, verywellfit.com

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