The Four Best Circuits for Firmer Leg Muscles
Your legs are one of the most important parts of your body, which is why it’s important to do circuits for firmer leg muscles. It’s thanks to your legs that you can stand and move around. You have to keep them healthy and strong to be able to benefit from them, throughout your entire life. To this end, we’ve gathered the four best exercise circuits for firmer leg muscles.
For this routine, there will be a lot of squats. Squats are effective for working your legs. A typical squat targets your quadriceps, glutes, calves, and adductors.
Before starting the circuit, make sure you’re well hydrated and that you’ve warmed up your muscles. A quick stretch and a five-minute jog will be enough to warm up, before getting your legs to work.
- Five sets of 20 squats: this circuit’s first exercises are squats, this is so that your legs can warm up a little more. When doing squats, it’s important to remember to push your weight back, rather than forward.
To help you squat properly, you can start with a chair or a bench. Squat down as if you were going to sit, without actually doing so. Your calves should be at a ninety degree angle. It’s crucial that you perform this exercise correctly to work your leg muscles.
- Five sets of 20 squat jumps: This squat is like the normal one, but with a jump beforehand. In other words, jump and land in a squat position. Then, using your energy from that squat, jump up again.
- Five sets of 20 sumo squats: The sumo squat simulates the pose of a sumo wrestler. First, open your legs more than shoulder-width apart and do the squat a little lower than a normal squat.
This first example is a good start to doing circuits for firmer leg muscles. Squats always play a role in leg workouts, because of their many benefits. In addition to toning and building your legs, squats will burn fat and make your legs stronger.
Nice-looking legs are always healthy legs. You can do this kind of circuit twice a week so that your legs get a chance to rest. Once it gets easier, you can use any type of weight or gradually increase the repetitions. The idea is to progress gradually, particularly if you’re looking to firm and develop your muscles.
Five rounds of the following exercises:
- 30 jumping jacks
- 25 squats
- 25 squat jumps
- 10 burpees: burpees are a CrossFit exercise. To do them, jump down into a push-up position and return to your starting position. If you’d like to know more about burpees, check out this page.
- 50 counts of skipping: skipping is like jogging, except you bring your knees up to hip-level.
Bye bye flabbiness. Try these circuits for firmer leg muscles
Firming, toning, building: all of that requires effort and persistence. It’s very likely that your legs will hurt during the first days that you do some of these circuits. However, it’s normal and even good, because it means you really worked your muscles hard. Gradually, the pain will subside while your muscles get stronger.
The following circuit requires a lot of dedication. Remember to work your legs using appropriate footwear and on a surface that’s free from obstacles.
Do three rounds of the following exercises:
- 25 jumping jacks
- 15 burpees
- 30 squats
- 20 sumo squats
- 15 pistol squats: pistol squats are done with an extended leg in front of you, while the other is squatting down. If you don’t have enough strength in your legs just yet, you can do it halfway or hold onto a pole or a column.
- 20 kickbacks per leg: kickbacks involve placing your knees and hands on the ground, keeping your back straight, while extending one of your legs as high as possible. Then returning to the starting position. Do 20 repetitions for each leg.
- 10 squat jumps
Legs of steel
This last circuit is our toughest one. You have to warm up thoroughly before starting and working hard. You can listen to music while working out or even invite your friends to train with you. These two tips will make your circuits more manageable.
Do two rounds of the following exercises:
- 30 squats
- 50 jumping jacks
- 25 squat jumps
- 15 burpees
Four rounds of the following exercises for 45 seconds:
- Crab walks: these are walking squats. In other words, do a squat and move horizontally while staying in a squat position.
- Alternating kickbacks on each leg
- Tiptoe wall sits: this exercise involves placing your back against the wall in a squat position. What’s more, you have to stand on the tips of your feet. In other words, squat while standing on your tiptoes.
Don’t let anything hold you back
Doing circuits for firmer legs can be a little painful at first. And we don’t mean during the exercises themselves, but after and once your muscles begin to rest. That’s why we recommend you follow-up your workout with a quick stretching routine to refresh and give your muscles oxygen. You can also give yourself a massage using cream and coconut oil before going to sleep.
Don’t let anything stop you; these circuits for firmer leg muscles can seem complicated at first. Still, that’s not a reason to not try. No one said having firm legs would be easy. What’s more, these circuits can be the motivation that you need to reach even bigger goals. Now, go! Go work for those legs of steel!It might interest you...