24 Best Legs Exercises of All Time


This article is divided into three pars like Leg Workout for beginners, Leg Workout for Intermediate and Leg Workout for Advance level. Which work do you want to start given below.

For Beginners


1. Cardio Running


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  • Cardio exercise without question is an essential part of any training routine whether it be a bodybuilding, strength traning, sports traning or most obviously a running workout schedule.

  • It increases our endurance levels and it also an important factor in preventing all sorts of heart problems and dieases.

  • Do it for 30 sec .

2. Butt Kicks


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  • Start this exercise so that your feet are shoulder width apart. Keep your arms bent at your sides.

  • Flex the left knee and kick your left heel up to your glutes.

  • To the starting position, bring the left foot back. As this leg lands, kick the opposite one up in the same way.
  • Continue this movement alternating the legs for one minute.

  • Do it for 30 sec .

3. Side Hop


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  • Stand on the floor, put your hands in front of you and hop from side to side.

  • Do it for 30 sec .

4. Squats


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  • Width apart, stand with your feet shoulder and your arms stretched forward, then lower your body until your thighs are parallel with the floor.

  • As your toes, your knees should be extended in the same direction. Do the next rep and return to the start position.

  • This works for the thighs, hips buttocks, quads, hamstrings and lower body.

  • Do it for 30 sec .

5. Side-Lying Leg Lift Left


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  • Lie down on your side with your head rested on your right arm. Return to the start position and lift your upper leg up.

  • During the exercise, make sure your left leg goes straight up and down.

  • It's a great exercise for the gluteus.

  • Do it for 30 sec .

6. Side-Lying Leg Lift Right


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  • Lie down on your side with your head rested on your left arm. Return to the start position and lift your upper leg up.

  • During the exercise, make sure your right leg goes straight up and down.

  • It's a great exercise for the gluteus.

  • Do it for 30 sec .

7. Side-Lying Leg Lift Left


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  • Lie down on your side with your head rested on your right arm. Return to the start position and lift your upper leg up.

  • During the exercise, make sure your left leg goes straight up and down.

  • It's a great exercise for the gluteus.

  • Do it for 30 sec .

8. Side-Lying Leg Lift Right


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  • Lie down on your side with your head rested on your left arm. Return to the start position and lift your upper leg up.

  • During the exercise, make sure your right leg goes straight up and down.

  • It's a great exercise for the gluteus.

  • Do it for 30 sec .

9. Backward Lunge


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  • Width apart, stand with your feet shoulder and your hands on your hips.

  • Step a big step backward with your right leg and lower your body until your left thigh is parallel to the floor.

  • Return and repeat with the other side.

  • Do it for 30 sec .

10. Backward Lunge


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  • Width apart, stand with your feet shoulder and your hands on your hips.

  • Step a big step backward with your right leg and lower your body until your left thigh is parallel to the floor.

  • Return and repeat with the other side.

  • Do it for 30 sec .

11. Donkey Kicks Left


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  • With your knees under your butt and your hands under your shoulders, start on all fours.

  • As much as you can, lift your left leg and squeeze your butt.

  • Repeat the exercise and go back to the start position.

  • Do it for 30 sec .

12. Donkey Kicks Right


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  • With your knees under your butt and your hands under your shoulders, start on all fours.

  • As much as you can, lift your right leg and squeeze your butt.

  • Repeat the exercise and go back to the start position.

  • Do it for 30 sec .

13. Donkey Kicks Left


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  • With your knees under your butt and your hands under your shoulders, start on all fours.

  • As much as you can, lift your left leg and squeeze your butt.

  • Repeat the exercise and go back to the start position.

  • Do it for 30 sec .

14. Donkey Kicks Right


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  • With your knees under your butt and your hands under your shoulders, start on all fours.

  • As much as you can, lift your right leg and squeeze your butt.

  • Repeat the exercise and go back to the start position.

  • Do it for 30 sec .

15. Left Quad Stretch With Wall


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  • Stand with your right hand on the wall.

  • Bend your left leg and grasp your ankle or toes to bring your left calf close to your left thigh.

  • Hold this position.

  • Do it for 30 sec .

16. Right Quad Stretch With Wall


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  • Stand with your left hand on the wall.

  • Bend your right leg and grasp your ankle or toes to bring your right calf close to your right thigh.

  • Hold this position.

  • Do it for 30 sec .

17. Knee To Chest Strctch Left


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  • Lie on the floor with your legs extended. Lift your left knee up and grab it with both hands.

  • Pull your left knee towards your chest as much as you can, while keeping your right leg straight on the ground.

  • Hold this position for a few seconds.

  • Do it for 30 sec .

18. Knee To Chest Strctch Right


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  • Lie on the floor with your legs extended. Lift your right knee up and grab it with both hands.

  • Pull your right knee towards your chest as much as you can, while keeping your left leg straight on the ground.

  • Hold this position for a few seconds.

  • Do it for 30 sec .

19. Wall Calf Raises


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  • Stand staright with your hands on the wall and feet shoulder width apart.

  • Lift your heels and stand on your toes. Then drop your heels down.

  • Repeat the exercise.

  • Do it for 30 sec .

20. Wall Calf Raises


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  • Stand staright with your hands on the wall and feet shoulder width apart.

  • Lift your heels and stand on your toes. Then drop your heels down.

  • Repeat the exercise.

  • Do it for 30 sec .

21. Sumo Squat Calf Raises With Wall


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  • Stand with your hands on the wall and your feet a little wider than shoulder width apart.

  • Until your thighs are parallel to the floor, lower your body .

  • Lift your heels up and down.

  • Do it for 30 sec .

22. Sumo Squat Calf Raises With Wall


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  • Stand with your hands on the wall and your feet a little wider than shoulder width apart.

  • Until your thighs are parallel to the floor, lower your body .

  • Lift your heels up and down.

  • Do it for 30 sec .

23. Calf Stretch Left


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  • Stand one big step away in front of a wall. Step forward with your right foot and push the wall with your hands.

  • Please make sure your left leg is fully extended and you can fell your left calf stretching.

  • Hold this position for a few seconds.

  • Do it for 30 sec .

24. Calf Stretch Right


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  • Stand one big step away in front of a wall. Step forward with your left foot and push the wall with your hands.

  • Please make sure your right leg is fully extended and you can fell your right calf stretching.

  • Hold this position for a few seconds.

  • Do it for 30 sec .




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