5 Exercises for Perfect Legs

2. WIDE SQUAT

STARTING POSITION:

  • Stand straight with feet spread wide and toes pointing straight ahead or slightly outward.
  • Arch your lower back slightly and have a slight bend in the knees, keeping it so throughout the exercise.
  • Cross your arms in front of your chest or to make the exercise more challenging hold a dumbbell (start with light weights and increase as you find the exercise easier) and hold it either between your legs or at your sides.
  • Keep your head up, chest lifted, and abdominal muscles tight.

MOVEMENT:

  • Lower your body by bending from your hips and knees (as if you were lowering yourself to sit on a chair)
  • Squat until thighs are almost parallel to the floor.
  • Slowly return to the starting position, and straighten your legs, but don’t lock your knees. 

KEY POINTS:

  • Exhale while returning to the starting position and inhale while lowering your body.
  • Do not let your knees come over your toes, try to keep your knees in line with your ankles.
  • Keep your heels in contact with the floor.
  • Push off with your heels as you return to the starting position.
  • You can to try this exercise without weights until you master the movement. Avoid this exercise if you have pain in the lower back or knees.
  • Perform 15 repetitions and 1-3 sets.

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