Exercises For Leg Strengthening: Expert Lists 5 Leg Exercises You Should Do Daily for Strong Muscles

A strong lower body is not only essential for better performance in various sports and activities but also for overall health and mobility. Your legs are home to some of the largest and most powerful muscle groups in your body, and regular exercise can help you build strength, and stability, and even enhance your metabolism. We spoke to our expert, Ishaan Arora, a Karnal-based BodyBuilding India Certified Fitness Trainer, who listed five exercises that can help in strengthening leg muscles.

Exercises For Leg Strengthening

Squats

Arora said, “When it comes to leg exercises, squats are the undisputed king. Squats are excellent for building overall leg strength and promoting functional movement. They engage the quadriceps, hamstrings, glutes, and even your core.” 

1. Stand with your feet shoulder-width apart.
2. Keep your back straight and chest up.
3. Lower your body by bending your knees, keeping them in line with your feet.
4. Go as low as your flexibility and strength allow.
5. Use the force of your heels to get back to the initial position.

Lunges

Arora said, “Lunges are effective for targeting the muscles of each leg individually. They work the quadriceps, hamstrings, glutes, and even the calf muscles. They can be done with body weight or dumbbells to increase resistance.” To perform a lunge follow these steps:

1. Stand with your feet together.
2. Take a step forward with one foot, then lower your body until both knees form a 90-degree angle.
3. Apply pressure with your front heel to go back to the initial stance.
4. Repeat with the other leg.

Leg Raises

Arora added, “Leg raises are an isolation exercise that can help build strength in your quadriceps and improve knee stability.”

1. Begin by lying on your back with your arms relaxed by your sides.
2. Lift one leg off the ground while maintaining a straight leg.
3. Raise it as high as you can without bending your knee.
4. Lower it back down.
5. Repeat with the other leg.

Calf Raises

Arora said, “Calf raises target the muscles in your lower legs and are crucial for developing strong calf muscles.  You can do calf raises on the ground or on an elevated surface to increase the range of motion.”

1. Stand with your feet hip-width apart.
2. Raise your heels off the ground by pushing through the balls of your feet.
3. Lower your heels back down.

Deadlifts

Arora suggested doing deadlifts to complete your leg workout. He said, “While deadlifts are a full-body exercise, they are particularly effective for strengthening the muscles in your lower back, glutes, and hamstrings. Deadlifts can be demanding, so it's crucial to maintain proper form to prevent injury.” Here's how to perform a deadlift:

1. Position yourself with your feet at a hip-width distance and place a barbell in front of you.
2. Bend at your hips and knees to lower yourself to the barbell, keeping your back straight.
3. Grip the barbell with both hands, keeping them shoulder-width apart.
4. Lift the barbell by straightening your hips and knees, keeping it close to your body.
5. Gently lower the barbell to the ground, maintaining control.

Benefits of Daily Leg Exercises

Incorporating daily leg exercises into your fitness routine offers a multitude of benefits. Arora listed some of the benefits as follows:

• Improved Muscle Strength: Regular leg exercises help build and tone the muscles in your legs, which can enhance your overall strength and stamina.
• Enhanced Stability and Balance: Strong leg muscles are essential for stability and balance, reducing the risk of falls and injuries, especially as you age.
• Increased Metabolism: Leg exercises engage large muscle groups, which can help boost your metabolism and contribute to better calorie burning.
• Better Athletic Performance: Whether you're an athlete or simply enjoy recreational sports, strong leg muscles can improve your performance in various activities.
• Injury Prevention: Strong leg muscles provide added support to your joints and ligaments, reducing the risk of injuries.
• Functional Strength: Everyday activities, such as walking, climbing stairs, and lifting objects, become easier with strong leg muscles.

[Disclaimer: The information in this article is shared by a registered healthcare professional and is for informational purposes only. Hence, we advise you to consult your expert before starting an exercise regimen.]