Top 5 Leg Exercises for Men

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Squats

Bend your knees and hips gently, with your feet at shoulder-and your toes pointing upward, until your thighs are parallel to the floor. Keep this position for a couple of seconds, then stand up again. Seek to keep your feet flat on the ground, and be careful not to let your knees move forward or sideways. You may want to stand with your back against a smooth wall to keep it straight during the whole squatting motion.

Heel Raises

Start with your feet flat on the ground and shoulder-width apart and then raise your heels off the floor steadily so that you are balanced for a few seconds on your tiptoes before returning to your starting position. You should perform this exercise while holding a dumbbell in each hand with your arms straight down on your body’s sides with your palms facing inwards. Start by practicing three sets of eight to ten repeats and work your way up to three sets of 40 repetitions.

Lunges

Take a long step forward, bending your knees while holding a dumbbell in each hand with your palms facing inwards and arms hanging down at your sides. Your front heel should be immediately below your knee, and both legs should be bent to the knee at an angle of around 90 degrees before rising to a standing position using your leg muscles to lift yourself. When you suffer from knee issues it is advised to take a smaller step forward. Now repeat the exercise from the other leg. Start with three sets of eight to twelve repetitions, and work up to three sets of 30 repetitions yourself.

Dead Lifts

Make a slightly wider stance than shoulder-wide and carry a barbell tightly with both hands in front of your body while bending your knees but maintaining your back straight (if you don’t have a barbell, try two sand-filled shopping bags). Drive-up the muscles of your thighs, keep your back straight and lift the weight upward without bending your arms. Close the glutes at the peak of the motion-i.e. pinch the butt-and then fall to the ground in reverse.

Step Ups

Step up onto an elevated platform, a wooden box or a staircase first step. Make sure you land on your feet, and not on your toes. Move your leading foot off and place your second foot on the step. Return to ground level by turning the motion back and then looking again with the other foot. Once you’re good at these, as you step up to the elevated level you can combine step-ups with heel raises.

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Featured Image by anouar olh from Pexels