November 13, 2022: Strong Legs

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Did you know that your legs use the most nutrients of all major muscle groups? When developed the right way, training your legs may spike your metabolism, and help you burn off unwanted body fat. This week, we’re going to talk about the best bodyweight exercises for stronger legs.

This at-home leg workout will give you everything you need to train the biggest and baddest muscle groups in your body.

These exercises are sure to give your glutes, hamstrings, quads, hips, and all your stabilizing muscles the workout of a lifetime.

1. Squats

Arguably the best exercise for developing the legs and glutes (your butt), the squat should be a staple in any leg workout you do. Not only does it target the muscles in your legs, when done correctly (with good form), the squat targets your core as well.

2. Lunges

The lunge is a great exercise for developing the quads, hamstrings, and glutes…it also adds stress to your hips, which helps strengthen your stabilizing muscle groups. Not only is this exercise great for developing all the muscles in your legs, you might develop better stability and balance.

3. Side Lunges

Similar to the lunge, this exercise targets many different muscles in your legs—although you’re working in a different plane of motion. Most of the work in this exercise comes from the glutes and the hips, which is ideal for developing strength in all the muscle groups in your legs.

This exercise is also important because your body moves in all planes of motion—so working your muscles in the same way your body moves is especially important for injury prevention and strength.

4. Glute Bridge

This exercise, also called bridging or hip raises, is a perfect exercise for those with injuries or limitations in your knees, hips, or ankles. This exercise, which targets the glutes, hamstrings, hips, and lower back is ideal for those who want to work their legs, but aren’t quite strong enough, or recovering from an injury, for a full range squat.

5. Supine Stability Ball Leg Curl

This exercise is ideal for building strength in your leg muscles, while also building core strength. Although this exercise targets the major muscle in the legs, the attention is focused on the hamstrings, due to the flexion and extension of the knee.

If you want to transform your metabolism, and develop strength in your legs, you don’t need a gym to do it. You can get the same fat-blasting results in the comfort of your own home—by doing these 5 bodyweight exercises. These exercises will help you blast fat and build strong, sleek muscles in no time at all.

Next Sunday, we’ll talk about my 5 tips for surviving holiday parties.

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I hope you have a wonderful week,

Kelly

Kelly Morgan, Ph.D.

Tsirona - www.tsirona.com

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