- INTRODUCTION
Having strong legs isn’t just about looking good. According to fitness expert Rondel King, strong legs are important for walking, standing properly, and avoiding injuries. Your legs facilitate easy movement and provide support for your body.
The main muscles in your legs are the quadriceps (front thighs), hamstrings (back thighs), adductors (inner thighs), calves, and glutes (butt muscles). When planning a quad and glute workout, it’s important to focus on the glutes, which include three muscles that help with hip movement and balance. You use your glutes whether you’re deadlifting, lunging, or squatting.
Building strength in these areas not only improves athletic ability but also lowers your risk of injury. Strong legs give you better control and help you recover faster from slips or falls. They are also a key part of athletic skills like speed and jumping. Studies even show that strong legs may help with brain health as you age.
Here’s a simple seven-step workout created by trainer Sarah Browning. It’s great for all fitness levels and focuses on building strength in your glutes, quads, and hamstrings.
- 7 STEP LEG WORKOUT FOR A STRONGER LOWER BODY
Before You Start: Warm up with light cardio for 3–5 minutes like walking, jogging, or jumping jacks. Then do some dynamic stretches such as lunges or high knees.
2.1 BODY WEIGHT SQUATS
Stand with feet shoulder-width apart. Lower into a squat as if sitting in a chair. Keep your chest up and push through your heels to stand. Repeat 15 times. This works your glutes and quads.
2.2 DUMB BELL DEAD LIFTS
Hold dumbbells in front of your legs with palms facing you. Lower the weights down your legs while bending at the hips. Keep your back flat. Squeeze your glutes and hamstrings to return to standing. Do 15 reps. Beginners can skip the weights.
2.3 ALTERNATING LATERAL LUNGES
Sit back, bend that knee, and step out to one side. Keep your other leg straight. To get back to standing, push off, then repeat on the opposite side. Do 12 reps. Use dumbbells to make it harder.
2.4 CALF RAISES
Stand tall and lift your heels off the ground. Pause at the top, then lower slowly. Do 15 reps. Hold dumbbells for added challenge.
2.5 REVERSE LUNGES
Take a single-leg step back and drop into a lunge. Both knees should form 90-degree angles. Push off your front foot to return to standing. Do 15 reps per leg.
2.6 SUMO SQUATS
Stand with your toes pointed out and your feet broader than your hips. Squat down, keeping your chest lifted. Push through your heels to rise. Do 15 reps. Hold a weight with both hands for more intensity.
2.7 BURPEES
From standing, drop into a squat, place your hands down, jump to a plank, then jump back in and leap up. In 30 seconds, complete as many as you can. Add a push-up in the plank for more challenge.
