The Most Effective Leg Exercises

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Leg exercises should be a key part of any workout routine. But, many people avoid them because they can be very demanding. Yet, everyone wants great legs!

While there is no absolute best leg exercises, here are a few of the most effective ones.

Squats

Squats are often called the king of all leg exercises, and it is justified. According to owner of Explosively Fit Strength Training Gym Danny O’Dell, full-depth back squats will increase the muscle mass in your quadriceps, hamstrings, calves and glutes.

They will also help to strengthen joints and tendons ,boost your metabolism and release endorphins.

Split Squats and Lunges

People tend to underestimate the effectiveness of the single-leg exercises like lunges, pistol squats and step-ups. But, according to many physical therapists, those types of exercises help boost muscle growth and can help prevent future injury.

Glute Ham Raise

This is not an exercise you are going to see being performed at your local gym. But it should be a core part of your workout routine.  Kneel on the seat of a lat pull down and face away from the weight stack, with your ankles secured under the pad. Bend forward from your knees and descend toward the floor. Go Slow and squeeze your glutes and hamstrings as hard as you possibly can. This will pack on some serious muscle.

Calf Raises

For a stunning set of legs, this is the go to exercise for most women, but men really should not overlook it. Training your calf muscles, can be tough using just your body weight, but that is the best way to get started. As you get better, try adding free weights or use machines as you can.

Image: Maria Ly

References

Bodybuilding Universe: Tom Platz Talks Squatting

Precision Nutrition; Deadlifting with Eric Cressey; Myles Kantor

Brian Mac; Conditioning: The King of exercises: the Squat; Danny O’Dell

Worthless Exercises You Probably Do

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hit the gym

Take a second to think about your gym routine (I’ll wait). Got it? Now, I bet you feel pretty good about the fitness moves that you’ve incorporated—you’re hitting the big muscle groups, you’re the champion of the weight room, and plus, these moves are so popular that they have to be effective. Right?

Wrong.

Here, find out if any of your fitness routine is actually falling flat — plus, expert-approved advice on taking your workout to the next level.

Here is the link…

Worthless Exercises You Probably Do

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Weekend Challenge: Swiss-Ball Plank

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Swiss-Ball Plank: Want a tighter stomach? This elevated version of a plank works the muscles in your abs and lower back to snag you a toned core.

SO… ARE YOU IN?

Here is the link…

Weekend Challenge: Swiss-Ball Plank

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Be Your Own Trainer

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What does your heart, immune system, body weight and your mood have in common? They all need exercise to stay in tip-top shape. Exercise plays a role in keeping your entire body healthy.

 

And it’s never too late to begin—benefits start immediately!

 

To get in shape, you don’t need a personal trainer, or even a gym.

 

Here is the link…

 Be Your Own Trainer

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20-Minute Yogilates Routine

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 I am not making up words- really.  But, I wish I would have thought of this!  An amazing combination of two proven winners- no matter what your end goal is.

So, head on over and check out this fabulous video demonstration that combines Yoga and Pilates and targets, well basically everything.

Here is the Link!

 Yogilates Routine