We all have gotten accustomed to just a handful of exercises when it comes to legs. These exercises are probably the ones our trainer has suggested initially or the basic exercises we picked up from seeing people in the gym or by reading. But there are a ton of exercises that most of us are missing out on, and in this article, I want to throw some light on five of them. I’d like to focus more on exercises that are not the usual squats and leg presses. Na
A Bulgarian Squat works on the quads and hamstrings, along with the glutes.
How To Do A Bulgarian Squat
Step 1: Find yourself something which is about 1 foot from the ground. For this, a bench or a stool would work the best on which you can rest a foot on (basically it needs to be about knee height)
Step 2: Get into a lunge position with your torso upright, engage the core and hips square to your body, with your back foot on the bench. Your leading leg should be half a metre or so in front of the bench.
Step 3: Lower your body keeping your knee in line with your foot. Don’t let your front knee travel beyond your toes.
Step 4: Come back to the starting position, and repeat.
A Hip Thrust works on the overall leg development from your hamstrings to glutes.
How To Do A Hip Thrust
Step 1: Lie down on the flat surface without a mat and point your fingers towards the toes. Now, press the hells and hands on the floor and lift your back up to form a table pose.
Step 2: Hold that pose with your body parallel to the ground. Squeezing the glutes throughout.
Step 3: Return to starting position lower your body and repeat. Aim for three sets of 10.
You can also do this with your shoulders resting on a bench at the gym, and/or with a barbell resting on your hips for added resistance.
A Romanian Deadlift targets the overall hamstring development and strengthens the lower back. It also hits areas in the shoulders and forearms as you’re pulling the weight from the ground.
How To Do A Romanian Deadlift
Step 1: Get into the deadlift position. Move your palms straight and shoulders to the back side.
Step 3: Once you start lowering the bar, keep in check the bar is outlining and is close to your body, and try to hit the spot just a little below your knees till wherever your hamstrings allow you to.
A Glute-Ham Raise helps strengthen the glutes, calves and hamstrings.
How To Do A Glute-Ham Raise
Step 1: You have to lock yourself in the hamstring machine, move forward and get parallel to the ground.
Step 2: Now pull your self back and lock-in. This way your upper body is erect while your legs are locked. Now lower the upper body, engaging the core and the glutes, and feel the stretch that comes in the hamstrings.
This can be performed at the end of the workout.
Walking Lunges with Sandbag
This is my personal favourite! It engages the core in the whole exercise for stability. Not just that, it also helps work on your quadriceps, calves and hamstrings.
This is like the traditional lunge but with the sandbags held in the front and not on the shoulder.
The motive here is not to make you do all the exercises but slowly try incorporating them in your routine. It is imperative that you move away from the traditional exercises and challenging your body for overall development.