8 MIN AT HOME LEG WORKOUT AT HOME (No Equipment) 5 ESSENTIAL Exercises

Incorporating leg exercises into a comprehensive fitness routine is crucial to staying active, strong and independent. Leg exercises can help prevent injuries and improve overall health by maintaining mobility and working some of the largest muscles of the body. Strong legs are vital for weight-bearing and resistance exercises, which support bone, heart and overall health as you age.The legs contain some of the largest muscles of the body and are typically described in two sections: the upper leg (above the knee) and the lower leg (below the knee). The main muscles of the upper leg include the hip flexors (including the psoas muscle), the quadriceps and the hamstrings, which line the femur (or thigh bone), and the main muscles of the lower leg include the gastrocnemius, tibialis anterior and soleus, which are responsible for moving the ankle and foot.

The quad is the only muscle in the body that extends, or straightens, the knees and the rectus femoris of the quad flexes, or bends, the hips. The quads are used during many daily activities including walking, standing, traversing stairs and getting up and down from a chair or toilet. The quads are also very important during sports that involve running, jumping or kicking.

The hamstrings are located opposite the quads on the underside of the thigh and consist of three muscles: the semimembranosus, semitendinosus and biceps femoris. The main function of the hamstrings is to flex the knee and assist in extending the hip. Together, the hamstrings and quadriceps help control leg movements and stabilize the body from the lower extremities to the pelvis. Both of these muscle groups need to be strong to maintain muscle balance, prevent injury and optimize leg performance.

Leg exercises can help to prevent injuries by strengthening the muscles in the legs, resulting in more stable joints and better overall balance,” explains Daniel Giordano, a doctor of physical therapy and chief medical officer of Bespoke Treatments Physical Therapy in New York. “Strong legs can enhance athletic performance and are essential for sports and physical activities.”

According to Dr. Giordano, the five main benefits of performing leg exercises include:

• Increased muscular strength and endurance in the leg muscles
• Improved balance and stability, especially as you age
• Reduced risk of injuries
• More stable lower body joints
• Improved athletic performance

In fact, according to a 2016 National Health Statistics Report by the Centers for Disease Control and Prevention (CDC), 42% of all sports-related injuries occur in the lower extremities^[1]. While leg exercises, when performed properly, aren’t usually the cause of these injuries, performing exercises or activities that exceed your fitness level or without a foundation of strength and fitness can lead to injury.

The best ways to avoid injury while performing leg exercises include making sure you’re only performing exercises and using weights that are appropriate for your fitness level, warming up properly and remaining mindful of your position and form. If you’re new to leg exercises, it can be helpful to seek guidance regarding proper form from a fitness professional, such as a personal trainer or physical therapist.

https://www.forbes.com/health/body/best-exercises-for-leg-workouts/