Jun 01, 2025
Aarushi BhadurySquats are a core exercise for glutes, quads, and hamstrings. Stand feet shoulder-width apart, chest up. Lower hips as if sitting, keeping your back straight. Push through heels to return, building foundational lower-body strength.
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Lunges build single-leg strength and balance. Step forward, lowering until both knees are bent 90 degrees. Ensure front knee is over ankle. Push back to start; alternate legs for a balanced workout.
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RDLs target hamstrings, glutes, and lower back. Hold weights, keep knees slightly bent. Hinge at hips, lowering weight with a straight back. Squeeze glutes to stand, focusing on hamstring stretch.
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Glute bridges effectively isolate and strengthen your glutes. Lie on your back, knees bent, feet flat. Lift hips towards the ceiling, squeezing glutes at the top. This builds powerful hip extension.
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Calf raises strengthen your lower legs. Stand tall, then slowly rise onto the balls of your feet, lifting heels high. Hold at the peak, then slowly lower. This builds crucial ankle stability and power.
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Step-ups build single-leg strength and power. Use a sturdy box or bench. Step up, driving through your heel to lift yourself. Step down with control. Alternate leading legs for balanced development.
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The leg press machine safely works quads, hamstrings, and glutes. Sit, place feet on the platform, and push away to extend legs. Slowly lower back with control, building powerful leg muscles.
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Hamstring curls specifically target your hamstrings. Whether on a machine or with a ball, curl your heels towards your glutes. Focus on squeezing and controlled movement to build definition and strength.
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Leg extensions isolate the quadriceps muscles. Sit on the machine, shins under the pad. Extend your legs fully, squeezing your quads at the top. Slowly lower for controlled muscle development.
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Wall sits are great for quad endurance. Lean against a wall, slide down until knees are at 90 degrees. Hold this "sitting" position. This isometric exercise builds impressive muscle stamina.
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