6 Best Leg Workouts You Can Do Absolutely Anywhere
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| 6 Best Leg Workouts You Can Do Absolutely Anywhere |
Skip the gym and get your leg pump anywhere you want to squat, lunge, and jump....
Training your legs is important, so many guys think that means you haveto spend hours in the squat rack.
That's not always the case. Heavy loaded squats and deadlifts are an important part of a healthy strength training regimen — but they aren't the only way you can build up a strong, good looking set of gams....
Performing many of the exercises you would in the weight room sans iron will still give your legs the work they need, if you pump up the volume and focus on sets for time, instead of just reps...
Using a series of hard-hitting squats, lunges, and hip hinges, you can hammer all of the big muscles in your legs — hamstrings, glutes, and quads — until they burn. And since life rarely happens in just one plane of motion, these workouts will also have you moving in three directions so you can build real-world strength and mobility...
The Workouts
Do the following six exercises as a circuit. Perform as many reps as possible of one move for 30 seconds, rest for 30 seconds, and then move on to the next move. When you’ve finished the last exercise, start with the first move again. Do three or four circuits total. The entire workout should take you 18 to 24 minutes....
1.Squat Jump
squat until your thighs are parallel to the floor, and then jump as high as you can. Allow your knees to bend 45 degrees when you land, pause in deep squat position for one full second, and then jump again...
2.Walking Single-Leg Straight-Leg Deadlift Reach
Stand with your feet hip-width apart and your arms hanging to the side of your thighs. Lift your right leg behind you. Keeping your lower back naturally arched, bend forward at your hips and lower your torso until it’s nearly parallel to the floor while you reach your opposite hand to the floor. Return to the starting position, take two steps forward, then repeat the movement with the opposite leg...
3.Side Lunge
Stand with your feet about twice shoulder-width apart. Keeping your right leg straight, push your hips back and to the left. Then bend your left knee and lower your body until your left thigh is parallel to the floor. Your feet should remain flat on the floor at all times. Pause for two seconds, and then return to the starting position. Complete all reps and switch sides...
4.Scissor Box Jump
Place your left foot on a box or bench with your right foot on the floor. In one movement, jump up and switch leg positions in midair. At the bottom position, pause for one second before alternating to the other leg...
5.Single-Leg Hip Raise
Arms out to your sides at 45-degree angles, left foot flat on the floor with that knee bent, and your right leg straight. Raise your right leg until it’s in line with your left thigh. Then squeeze your glutes and push your hips up—your lower back will elevate. Pause, and return to the starting position...
6.Alternating Drop Lunge
Stand with your feet hip-width apart, hands on hips. Keep your chest and eyes up, shoulders squared. Cross your right leg behind your left, and bend both knees, lowering your body until your left thigh is nearly parallel to the floor. Return to start and repeat, switching sides...
Thanks for reading..
Written by ANKESH MIHIR
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