The 10 Best Legs Exercises for Beginners

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Lifestyle & Fitness Focus [The 10 Best Legs Exercises for Beginners]( Improving leg musculature requires a focus on foundational exercises, especially for beginners aiming to build strength and definition. Liz Lowe, C.S.C.S., from Scorch Fitness, suggests starting with basic exercises to train all sides of the legs. For optimal results, choose up to five exercises for your leg day workout, which should be done no more than twice a week. Here are ten effective leg exercises for beginners: - Swiss Ball Wall Squat - How to Do It: Place a Swiss ball between your lower back and the wall. Lean back so your weight is on the ball. Squat down until your legs are parallel to the ground, keeping your weight in your heels and your shoulders back. Stand up by pushing through your heels. - Reps/Sets: 3 sets of 15 reps with 45 to 60 seconds of rest in between. - Why It Works: Teaches proper squat form while protecting the knees and engaging the right muscles. - Split Squat (Lunge) - How to Do It: Position one foot about three feet in front of the other. Lower your back knee until it's just above the ground, keeping your chest up. Push through your front heel to return to the starting position. Repeat on the other leg. - Reps/Sets: 2 sets of 8 reps per leg with 60 seconds of rest in between. - Why It Works: Improves leg strength independently and enhances balance. - Step-Up - How to Do It: Use a box or step that's 6 to 12 inches tall. Step up with one foot, keeping your torso upright. Step down and repeat with the other leg. - Reps/Sets: 2 sets of 6 reps per leg with 60 seconds of rest in between. - Why It Works: Strengthens leg muscles and challenges balance, with added core engagement. - Bulgarian Split Squat - How to Do It: Stand in front of a bench and place one foot on it. Lower your working leg until your thigh is parallel to the floor, then push through your heel to stand. Repeat on the other leg. - Reps/Sets: 2 sets of 10 reps per leg with 30 seconds of rest in between. - Why It Works: Targets the medial quad muscle and supports balanced muscle growth and strength. - Swiss Ball Hamstring Curl - How to Do It: Lie on the ground with your feet on a Swiss ball. Lift your hips and pull the ball towards your hips by bending your knees. Push the ball back out and lower your hips three-quarters of the way. - Reps/Sets: 3 sets of 10 reps with 45 seconds of rest in between. - Why It Works: Effectively targets and strengthens the hamstrings, essential for injury prevention. These exercises will help build a solid foundation for leg strength and muscle definition. [Read the Full Article Here]( Get In The Inbox of 100K+ American Health Readers Advertise with American Health to get your brand in front of thousands of Americans who are always looking for their next interesting product. [Get In Touch]( Why American Health?American Health is your go-to source for all things related to health and wellness. Our newsletter is dedicated to keeping you informed about the latest developments in healthcare, fitness, nutrition, and overall well-being. Whether you're looking for tips on leading a healthier lifestyle, staying up-to-date with healthcare policy changes, or exploring the latest trends in wellness, we've got you covered. 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