Muscle Mastery: Leg day reloaded

From Achilles heels to legs of steel. ● Freeletics: Empowering you to become the greatest version of yourself. Get a leg up Athlete. Want to run fast, jump far, or lift heavy? It’s time to put in the legwork. A strong pair of legs provides muscle mass to burn energy and mobility well into old age, while a well-trained lower body also helps sidestep issues in your lower back. The leg muscles Your quads (quadriceps) at the front of the leg are the most important muscle for the strength and stability of the knee, while the adductors pull the leg to the inside and can also help straighten the leg from a squatting position. At the back, your hamstrings run between the hip and the knee and are responsible for extending the hip and bending the knee, providing stability for the back of the knee. Before you leg it to the gym or the track, here are some tips to build great legs: combine hip and knee dominant exercises through a good range of motion, and don’t forget single-leg and mobility training for your hips and ankles for pain-free performance in the gym. So, if you want impressively toned legs, explore [the science behind your leg muscles]( and try the exercises below. [Get your Coach]( Legs of steel Tap on each image to go to these exercises in the app. The instructional videos and swipe-up instructions will guide you to do each one correctly. Lunges Work your glutes, quads, and the hard-to-reach muscles of your inner thighs with this compound exercise. Pistol Squats This difficult-to-master move works nearly all your leg muscles, including your quads, glutes, calves, and hamstrings. Box Step Ups Sculpt your glutes and hams and become a pro stair climber with this underrated exercise. Add dumbbells to boost effectiveness. Deadlifts* Get great bang for your buck with this full-body exercise that tackles your calves, hamstrings, quads, and glutes. Standing Scales* Daily mobility exercises like Standing Scales and Deep Squat Holds are perfect after a long day at the office. Side Lunges* Moving sideways in exercises like this will train your quads, glutes, and adductors while improving hip mobility. Calf Raises* For well-developed calf muscles, you can’t beat Calf Raises and jumping exercises. *Only available in the paid version of the app. HIIT your hams in 10 minutes You’ll have perfect legs in no time with our short and (not so) sweet Kettlebell Leg & Glute HIIT. [Train now]( Get a leg up with the Coach Want to achieve your fitness goals with lasting results? The Coach has a personalized road map to get you there. [Upgrade your fitness]( Muscle Mastery is a new newsletter series we’re launching to arm you with the sports science you need to effectively train different body areas. Keep an eye out for the next one!       [Instagram]( [Facebook]( [YouTube]( [TikTok](www.tiktok.com/@freeletics?lid=jb7jsw2ie5jt) [Blog]( [Forum]( You receive this email because you opted in at [Freeletics.com]( and decided to become truly fit. If you don't want to pursue that goal anymore, [you can unsubscribe from this list](. Copyright © 2024 Freeletics GmbH, All rights reserved. Freeletics GmbH - Berg-am-Laim-Straße 111 - 81673 Munich, Germany Court of jurisdiction: Munich, Amtsgericht München HRB 205346, VAT-ID: DE289794913 Managing Director: Daniel Sobhani