You can run, sprint, and climb stairs to muscle up your legs but unfortunately all these techniques will just help you get leaner. To gain muscle on your legs you need exercises that concentrate on your lower body without eating up muscle mass. Enter: lunges exercise.
Lunges is a great functional exercise which works on your glutes, thighs, quads, and calves simultaneously. The added bonus is that you can do them anywhere without using any extra equipment.
This is how you can pull off the perfect lunge
Lunges might look easy, but you need to be careful while doing a lunge as you can hurt yourself. Also, positioning your ankle and doing the movement at the proper angles is a must if you want to focus on the right muscle group.
1. Stand straight with your hand either on your waist or in the prayer position. Now bring your left leg forward, toe facing ahead.
2. Lower your upper body, ensuring that your left thigh and calf make a 90 degree angle.
3. Hold the pose for 3 seconds and return to the starting position. Repeat.
If you can feel the stretch, then kudos you’ve managed to nail this exercise. Beginners can do 4 sets of 15 reps with each leg. For intermediates, 4 sets of 25 reps with each leg will suffice, while advanced practitioners should do 4 sets of 50 reps with each leg.
Tip: For better movement, just ensure that both your legs are not in the same line. Take the leg which is straight further away from your body and don’t forget to keep your back straight.
Here’s why bodyweight lunges are a great bet for your legs:
1. It makes your leg stronger
If you suffer from leg injuries a lot and if your hamstring is your weak spot, then according to a study published in the Journal of Strength and Conditioning Research, lunges will help make your leg muscles more agile. This will lead to more flexibility and you’ll get stronger legs.
2. It helps you gain muscle
Having chicken legs not just looks bad but can lead to joint issues in the long run too. But studies say that lunges can actually help you develop lean muscle mass making your legs look fuller yet in shape.
3. It keeps your spine and posture in check
There are many exercises that put pressure on your spine due to which you experience lower back pain. This also messes up your posture. But with lunges the load is equally distributed around the lower body, and so you end up avoiding back pain and other spinal issues.
So ladies, place your bets on lunges for stronger and firmer leg muscles without a doubt.