Why you need to train your legs regularly

Football fever is on the rise as the World Cup knockout stages approach, and there is no reason to change the theme even though we are talking about fitness here. While athletes need to work on foot speed and quick movements apart from strengthening their legs, most people would just need to focus on improving mobility, range of motion and strength as “legs are the foundation of optimal strength in the human body,” says Rahul Huidrom, strength coach at Cult.fit. Leg exercises also build muscles around joints, thereby strengthening them,” says Sandeep Sachdev, coach, nutritionist and co-founder of Easy Human fitness studio and cafe in Mumbai. Since most body weight and free weight leg exercises are complex movements, lower body workouts build overall functional strength, significantly improving strength in the upper body, too, Sachdev points out. Sandeep Sachdev’s leg workout routines Workout 1 15 Wide Squats at 2:2 10 Wide Squats at 3:3 5 Wide Squats at 4:4 15 Mid Squats at 2:2 10 Mid Squats at 3:3 5 Mid Squats at 4:4 15 Narrow Squats at 2:2 10 Narrow Squats at 3:3 5 Narrow Squats at 4:4 20 Back Lunges at 2:2 20 Front Lunges at 2:2 20 Back Lunges at 2:2 20 Front Lunges at 2:2 20 Curtsy Lunges at 1:1 20 Calf Raises at 2:1:2 20 Curtsy Lunge at 1:1 20 Calf Raises at 2:1:2 *2:2 means down in 2 counts, up in 2 counts *2:1:2 means up in 2 counts, hold for 1 count, down in 2 Workout 2 Curtsy Lunge Wide Squats Bulgarian Split Squat Round House Kicks Leg Raise High Knee to Back Lunge Hip Raises Three Point Lunge Squat High Knees Wide Squat Hold Set 1: 40 each Set 2: 20 each Set 3: 15 each Workout 3 Three sets of 10 reps each Wide Squats + Single Leg Hop + Wide Squats High Knee to Lunge Back + Sprint + High Knee to Lunge Back Front Lunge + Jumping Jacks + Front Lunge In-to-Out + High Knees + In- to- Out 1 Squat to 1 Back Lunge + Skipping + 1 Squat to 1 Back Lunge Bulgarian Squat + Skaters + Bulgarian Squat Lunge Pulse + Narrow Squats + Lunge Pulse Workout 4 Tabata Front Kicks + Skull Crusher Butt Kicks + Duck Walk High Knees + Curtsy Lunge Bulgarian Squats Squat Jumps + Skaters Leg Raises + Hip Raises 1 Back Lunge to 2 Front Kick 3 squats + 3 front lunges