Everybody tends to think that perfectly toned legs take months of hardcore exercising. Good news, folks - all you actually need is to know your leg shape, do 3 exercises specifically catered to it, and you’re all set!
There are four main leg shapes: bow-legged, knock-kneed, false curvature, and normal. To figure out which one of them is yours, stand straight with your feet together, and look in the mirror to see where your legs touch. Don’t forget to pay attention to your thighs, knees, calves, and ankles.
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TIMESTAMPS:
Bow-legged shape 0:38
- Pistol squats 0:57
- Figure 4 stretch 1:35
- Toe touching 2:12
Knock-kneed shape 2:52
- Side lunges 3:13
- Lying hip abduction 3:47
- Side step-ups 4:17
False curvature 5:00
- Heel raises 5:10
- Walking or running stairs 5:30
- Deep knee bends 5:49
Normal shape 6:19
- Squats 6:47
- Glute bridge 7:22
- Walking lunges 7:57
#bowlegs #legexercises #knockknees
Music by Epidemic Sound [ Ссылка ]
SUMMARY:
- If you notice your knees bending slightly outward, you probably have a bow-legged shape. The main goal for this leg type is to pull the knees closer by strengthening the muscles and then stretch the muscles to pull the knees out.
- Pistol squats are basically one-leg squats. These guys give a great workout to tons of your leg muscles, including your hamstrings, gluteus maximus, calves, and the insides of your thighs.
- Figure 4 stretch is kinda crazy but it’s unbelievably effective for a bow-legged shape. It mainly targets your hip’s internal rotators, improving the flexibility of your hip muscles.
- Toe touching is really quick and easy - you can do it anywhere, anytime, no special equipment necessary. It mainly focuses on stretching your hamstrings and outer thighs.
- When you stand still, are your thighs close to each other but your shins don't touch at all? Then you have knock-kneed legs or, as they are often called X-shaped legs.
- Side lunges is one of the most popular leg exercises, and it’s perfect for knock-kneed legs. Side lunges target your inner and outer thighs as well as your hips, making your legs nice and slim.
- Knock-kneed leg shape basically suggests that you lack hip strength, and the lying hip abduction exercise takes care of it. It makes your outer thighs and hips work, balancing everything out.
- Side step-ups is another exercise to get the outer thighs made of steel! Moreover, this type of step-up can effortlessly improve your balance and protect your lower back.
- If your knees touch but your lower legs actually go outward and look way too skinny, you’re probably in the false curvature group.
- Heel raises are the easiest exercise you can think of - just stand straight and raise up on your tip-toes at least 10 times. This simple movement significantly increases your calf strength, gradually changing your leg shape.
- Walking, and especially running stairs is a great cardio workout. It makes your glutes, calves, and hamstrings way stronger, toning up your legs.
- The biggest advantage of deep knee bends is that it causes your muscles to contract. This process boosts your blood flow and doubles your results, while also preventing strains.
- And finally, if your legs touch each other at the upper thighs, knees, calves, and ankles and have only one tiny gap from the ankles all the way up to the middle of the calves, you fall into the normal leg shape category.
- Squats are probably the most effective leg exercise ever created! They cover multiple crucial muscle groups, including hamstrings, calves, abs, and glutes.
- Glute bridges mainly work on your abs (cool!), your hamstrings (even better), and your glutes (obviously).
- Walking lunges don’t just target a couple of muscle groups like most exercises do - it works your entire leg! Your thigh muscles count as well, so it's basically the most symmetrical leg toning you can get.
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