It is not a dream to have tighter, leaner and more muscular legs with the most effective leg muscle building exercises we have chosen for you! In the light of scientific data, you should practice leg muscle exercises at least 2 days a week.
Leg muscle building exercises for women and men best diet implement it together. Thus, you will be able to shape your legs in a shorter time. Here are the most effective inner leg, upper leg, back and lower leg exercises that you can do to get your legs the look you want.
Inner Leg Muscle Development Movements
The inner leg covers the part from the soles of our feet to the groin. Here are effective inner leg fat melting and muscle building exercises that will help you get rid of your excess fat:
Sumo Squat Inner Leg Move
This move, which you can easily do at home, is one of the best leg building moves.
- To do a sumo squat, we open your feet slightly at shoulder level and bend down as if sitting on a floor with our feet facing forward.
- Then we return to the first position again.
- If you are working without weights, take a 20-10 second break for 15 Sumo Squats. Also keep doing 20 repetitions until you get tired.
- If you are working with weights, you can work as 10 sets of 3 repetitions.
Thigh Adductor Inner Leg Movement
This movement, also known as lateral opening, melts the inner leg area and also quickly gains muscle. Also the hips melts.
- We sit upright facing forward.
- We open our legs to the side.
- Repeat this move with light weights until you get tired.
- You can do 15 sets of 3 repetitions with a higher weight.
Upper Leg Muscle Development Movements
Strengthening your leg muscles is not difficult at all thanks to upper leg toning exercises. You can easily try these moves at home.
Jump Squat Upper Leg Move
It also actively works your upper leg area (quadriceps) hip hip meltingOne of the movements that work for you is the squat movement.
- Open your feet to shoulder width.
- Bring your chest forward and bend your knees, starting to push your hips back.
- Hold your position for 2-3 seconds with your knees bent.
- Then jump up into the air.
- Then return to the starting position.
- You can do 3 sets of 20 repetitions in total.
Wall Sit Upper Leg Move
It is one of the most effective leg building exercises that works both your upper leg muscles and your hip muscles. Lunge movement It makes your front leg muscles active.
- Lie with your back against a flat wall.
- Then squat down with both legs one step ahead.
- Hold your position as long as you can.
- Perform 10 sets of 3 repetitions with weights and 15 sets of 3 repetitions without weights.
Hind Leg and Lower Leg Muscle Development Movements
The last two areas of the best leg strengthening exercises are the hamstrings and lower hind legs. calf area movements it will be.
Standing Calf Raise
The most effective exercise that will strengthen and shape your calves is the calf movement.
- Open your feet shoulder-width apart.
- Then stand with the toes pointing forward.
- Keep your back straight, raise your heels slowly, stand on your toes and feel the tension.
- Try to balance on your toes for 2 to 3 seconds.
- Then lower your heels back to the floor and return to the starting position.
- Perform 12 sets of 3 repetitions with weight.
Lying Curl Hind Leg Muscle Movement
It is a movement that inflames your back leg muscles, helps you burn fat and lose weight. If you want this move resistance band movement You can strengthen your back leg muscles even more.
- lie face down.
- Then bend your knee and stop when your lower leg is perpendicular to the floor.
- Then slowly put your feet on the ground and feel the tension in your back leg muscles.
- Do 12 sets of 3 repetitions.
