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Strength Training Workouts for your Legs

By: WCC Fitness Center Staff

December 12, 2023, 10:00 am - Categories: Health & Fitness, Workout

Boost your leg power with these 5 strength training exercises courtesy of womenshealthmag.com

Step Up – a single-leg move (which works your quads, hamstrings, and glutes while testing your balance) is helpful for all sorts of everyday activities.

Start standing facing a box or step, holding dumbbells at sides.
Step left foot on top of the box.
Push through left foot, and lift body up until standing on top of the box while driving right knee up until it forms a 90-degree angle.
Pause, then return to start. That’s 1 rep.

Donkey Kicks – an exercise that’s going to make your butt burn, the donkey kick is for you. Get ready for super strong glutes.

Start on hands and knees on your mat, with hands under shoulders and knees under hips. (Option to lower to forearms.)
Keeping right knee bent at a 90 degree angle, lift left leg into the air until leg forms a straight line with shoulders and back, right toe pointing upward.
Reverse the movement to return to start. That’s 1 rep.
Switch legs after completing all reps on your right side.

Reverse Lunge – unilateral exercise that works your quads, hamstrings, and glutes.

Stand with feet hip-width apart, and hold one dumbbell in each hand at sides.
Step back with right leg and bend both knees as you lower until knees are both bent at 90-degree angles.
Push through left foot to stand.
Step back with left leg and bend both knees as you lower until knees are both bent at 90-degree angles.
Push through right foot to stand. That’s 1 rep.
Continue alternating legs.

Banded Lateral Walk – warms up your glutes and hits your often-overlooked glute medius muscles.

Place a mini resistance band a few inches above ankles.
Stand with feet hip-width apart, knees slightly bent.
Maintaining a tight core, step left foot out to the side, followed by right. That’s 1 rep.

Sumo Deadlift – targets your glutes, hamstrings, and back.

Holding two kettlebells or dumbbells, stand with feet slightly wider than hip-width apart, toes pointed out.
Position weights in front of thighs, palms facing in.
Keeping knees slightly bent, press hips back as you hinge at the waist and lower the weights toward the floor.
Squeeze glutes to return to standing. That’s 1 rep.

REFERENCE:
https://www.womenshealthmag.com/fitness/a19982843/best-leg-exercises/