Leg Exercises

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LEG MUCSLE EXERCISES

Ready for the thighs and calves below is a few exercises you can use to get started, but again there are more exercises than these three. You don’t need to use any weights to start with, they can be performed without.

THIGHS

Leg Lift

In the video these leg exrecises show the use of a resistance band, which is fine, you could use ankle weights or nothing at all to begin with. To start lay on a mat with your legs raised and knee’s bent, then lift your lower legs until they are straight but don’t lock the knees out and breathe out as you do this. now lower your legs back to the start position breathing in as you do so.

10 reps

Outer Thigh Lift

The same here applies regarding the resistant band as above. Start by laying on a mat on your side and support your body and head with your hands. Now raise your leg whilst breathing out and then lower back to the start position whilst breathing in. So if you are laying on your right side it will be your left leg you are raising. When you have finished your reps on that leg turn over to the other side to raise the other leg.

10 reps

Inner Thigh Lift

This leg exercise is the opposite of the last as you might expect from their names. To start lay on the mat the same as before supporting your body and head with your hands. This time though if you are laying on your right it is the right leg you are exercising. So laying on your right side, lift you left leg and bend it in front of your right leg so that your foot is flat on the floor in front of your right knee. Now lift your right leg upwards breathing out as you do. Lower back to the start position while breathing in. Once you have completed your reps turn over and repeat with the other leg.

10 reps

Below is the video clip from Videojug showing you how to perfom these leg exercises.

Build Muscle:How To Exercise Your Thighs With Free Weights

CALVES

Calf Raise

Standing in a normal stance but on the edge of a step so the front half of your foot is on the step and the back half is hanging over the edge. Hold on to something with one hand to steady yourself and you can hold a dumbell in the other hand if you want but you don’t have to to start with. Now raise your self up as if you are standing on tip toe, breathing out as you do. The lower back to the start position while breathing in.

10 reps

Single Calf Raise

This leg exercise is the same as the above but you do it on one leg and put the other foot behind the one that is lifting.

10 reps each leg

Seated Calf Raise

For this leg exercise sit on the end of the bench and rest a weight on your knee’s steadying it with your hands. Now raise your feet on to tip toe as above breating out as you go. Then lower back so your feet are flat on the floor while you breathe in.

10 reps

Below is another clip from Videojug showing the techniques for these leg exercises.

Build Muscle:How To Exercise Your Calves Without Using Weights

I hope you enjoy this series that has covered all the major mucsle groups for working out.