Whether you’re training at home or in the gym, there are some go-to moves that are guaranteed to strengthen your legs while improving mobility and balance.
Certified Personal Trainer Julie Cap (better known as) Julie Exfit (opens in new tab)) includes four of these exercises in a workout that challenges your entire lower body.
It starts with an active warm-up of dynamic stretching and a short session on the treadmill. You are then tasked with completing a high-rep set of resistance training movements designed to test muscle endurance and strength.
The second exercise, a more difficult set of dumbbell squats, requires heavy and light dumbbells. Here, do 10 repetitions with heavy dumbbells, then switch to lighter dumbbells and do 10 more repetitions.
This is a fun way to mix up workouts and challenge yourself to grow your muscles. best adjustable dumbbells (opens in new tab) So you can experiment with different weights even with minimal storage space.
Getting the technique right is important if you want to get the most out of your session. So watch Cap walk you through each exercise in the Instagram post below, and pay attention to her form to make sure you’re using the right muscles.
Watch JulieXFit’s Dumbbell Leg Workout
You might think you need to lift heavy weights to build muscle, but lifting lighter weights and more repetitions can put a lot of stress on your muscles (one of the key factors in growth). There is a nature.
If you’re a beginner, working with lighter weights can also provide additional benefits. can have
This also means you’re less likely to injure yourself than if you used bad form when trying to lift too heavy.What dumbbell weights should I use? (opens in new tab)“, Our handy features should help you make the right choice.)
However, while Cap’s workouts have many beginner-friendly ones, they are suitable for all strength and fitness levels.it is built in compound exercises (opens in new tab) Like the split squat or Romanian deadlift, it works multiple muscle groups at once.
For example, split squats work your hamstrings, hip flexors, quadriceps, and glutes. This makes it a time-efficient training tool, with Cap saying he was able to complete a session (including warm-up and cool-down) in just 50 minutes.
After this tough leg workout, stay off weights for at least 24 hours to allow your lower body to recover and grow.
If you’re looking for a way to stay active the next day, why not try an upper body session like this one? chest and back workout (opens in new tab)or use these to tackle mobility anti aging yoga moves (opens in new tab).