How to Build Strong Legs for Your Summer Activities
Strong legs can help you power your summer activities, whether you’re biking to work or hiking up a mountain trail. Incorporating regular leg exercises into your routine can improve your performance and stave off injuries. These tips will help you build strong legs so you can perform at your best all summer long.
6 Exercises for Stronger Legs
If you want to be able to power through all your summer activities without getting tired, make sure you focus on building strong legs. Here are six exercises that will help you build stronger and more muscular legs: 1) Split Squats: Stand with feet shoulder-width apart, then step the right foot forward so it’s in line with the left foot. Next, slowly lower yourself by bending both knees and lowering down until your front knee is bent at least 90 degrees. Pause briefly and then push yourself back up to starting position as quickly as possible while driving the right heel into the ground and standing up tall.
The Goblet Squat
One of the best exercises you can do to build strong legs is the goblet squat. Start by holding a dumbbell or kettlebell in front of your chest with your feet shoulder-width apart. Then, lower yourself down into a squat, making sure to keep your knees in line with your toes. Go as low as you can without losing good form, and then press back up to the starting position. Aim for 3-5 sets of 10-12 reps.
When you do goblet squats, try holding a dumbbell or kettlebell. This will make it harder, which is better for building strength. You can do goblet squats with or without weights, but be sure to follow good form—don’t let your back sag or your knees bend over your toes. Finally, build up gradually—don’t try doing too many reps at first! And when you’re ready, feel free to add more sets and reps as you get stronger.
Wall-Assisted Mountain Climbers
This move targets your quads, glutes, and hamstrings while also engaging your core. To do it, stand about two feet away from a wall with your feet hip-width apart. Place your hands on the wall at shoulder height. Bend your left knee and bring your left foot up to the wall, placing it flat against the surface. Keeping your core engaged, press down into your left heel as you straighten your leg and raise your body up along the wall until your left thigh is in line with your torso. Return to the starting position and repeat on the other side.
One of the best exercises you can do to build strong legs is walking lunges. Start by standing with your feet hip-width apart and your hands on your hips. Take a big step forward with your right leg and lower your body until both legs are bent at 90-degree angles. Make sure your front knee doesn’t extend past your toes and keep your shoulders over your hips. Push off with your right leg to return to the starting position, then repeat with the left leg. Do three sets of 12 repetitions on each side.
Bulgarian Split Squats
The Bulgarian split squat is a great exercise for building strong legs. To do this exercise, stand with one leg in front of the other, with your back foot on a bench or chair. Bend your knees and lower your body until your front thigh is parallel to the ground. Then push yourself back up to the starting position.
Complete all your reps on one side before switching legs. This exercise can be done anywhere, but if you’re short on space, you can use a broomstick or even just a chair. Once you’ve mastered that variation, try doing them with dumbbells. Be sure to use good form and stop when your knee joint feels unstable or sore. Even then, continue with light weights until your pain subsides so you don’t cause an injury. Practice makes perfect! Before too long, you’ll be able to conquer any challenge nature throws at you…and look great doing it!
Reverse Lunge with Front Knee Raise
The reverse lunge with front knee raise is a great exercise for building strong legs while also improving your balance and coordination. To do the exercise, start by standing with your feet hip-width apart and your hands at your sides. Step backward with your right leg, lowering your left knee toward the ground. As you lower into the lunge, raise your right arm up in front of you. Return to standing by pressing through your left heel to stand up, bringing your right arm back down to your side. Repeat on the other side. You can do this exercise without weights, or hold a dumbbell in each hand to make it more challenging.
Start in a push-up position with your feet together and your hands shoulder-width apart.
Jump your feet out to the sides, landing with your feet wider than shoulder-width apart.
Jump your feet back together, bringing them close to your hands.
Repeat the movement as quickly as you can while maintaining good form.
Do three sets of 10 reps.