Leg training is not their favorite workout for some athletes. Exercising legs is tough and stressful for the body. Do you want those beautiful Beyonce legs? In this article I show you the best leg exercises, in the gym and at home.

List of Exercises

Wall sit

This exercise is very similar to a squat. Only in this exercise do you stay in the squat position against, for example, a wall. You probably don't feel much of it for the first few seconds, but after a while it gets more and more difficult, because then you notice that your legs are working.

How do you do the wall sit?

1. Stand with your back against the wall.

2. Bend your knees so that you are in a sitting position.

3. Take your feet a step forward and place them hip-width apart.

4. You are now in the correct position, with your knees at a 90 degree angle.

5. Keep this up as long as possible.

Lunges

Lunges are exercises with which you can train the hamstrings, quadriceps, gluteus and core. In addition to strengthening muscles, this exercise also affects your balance. You can do lunges with and without dumbbells, most of them with dumbbells.

How do you do the lunge?

1. Choose the dumbbells with the weight you can handle.

2. Stand with legs together and knees slightly bent.

3. You hold the dumbbells at your sides.

Step forward with your right leg and bend your knees. Keep your upper body straight.

5. Push yourself up again.

6. Repeat.

You can also do this exercise on foot, alternating with your right and left leg.

The squat

The squat is a real fitness classic, everyone knows the squat. If you perform a squat properly, you train your calf muscles, your hamstrings, your large leg muscles, back and abdominal muscles. By squatting a lot you strengthen your muscles, make your tendons more flexible and you also burn fat.

How do you do the squat?

1. Stand upright with your feet shoulder-width apart and your arms at chest level.

2. Push your buttocks and hips back. Make sure your legs are 90 degrees to the floor. (Make a motion as if you were sitting in a chair.)

3. Stand like this for a few seconds and then slowly rise back up.

Calves

Standing on your toes

This exercise is quite simple and is often seen as a beginner exercise.

1. Stand on the floor with both feet.

2. Stand on your toes.

3. Hold the position for at least 3 seconds and tighten the calf muscles well.

4. Now let your feet gently drop.

Repeat this exercise 20 times, then rest for a while and then repeat 3 more times.

Skipping

rope Skipping ropes is very intensive. 10 minutes of skipping ropes is the same as running for 20 minutes.

With skipping ropes you not only train your calves very well, but also your shoulders, arms and torso.

How do you jump rope?

1. Bring the skipping rope to length.

2. Make small jumps and land on the balls of your feet.

3. Make it more difficult by increasing the pace and alternately jumping on one leg.

Single leg hops

This exercise is perfect to finish your workout. You can perform this exercise from left to right, but also from back to front. Try to vary this and keep it up for as long as possible. Also switch legs.

How do you do the single leg hops?

1. Make a line on the ground. (eg with tape)

2. Stand on one side of the line.

3. Stand on one leg and put your hands on your hips.

4. Jump over the line.

5. And jump back again.