Leg exercises performed while sitting.6 photos

What girls really need!
Watch the videos. 1) Squats with a barbell
Technique: Stand with your feet shoulder-width apart, keep your heels in contact with the ground throughout the movement, keep your back straight or slightly bent, and push your hips forward. At the lowest point of the movement, try not to let your knees go beyond the line formed by the tips of your toes. You can squat until your thighs are parallel to the ground, or until you have fully lowered yourself.
If you stand with your feet wider apart and turn the tips of your toes slightly outward, you will increase the strain on your gluteal muscles. Otherwise, the technique remains the same. Perform 3 sets of 12–15 repetitions each. Important! This exercise can only be done if you have no problems with your spine. 2) Smith Machine squats
These are different from regular squats because the direction of the load is different, which makes them safer. If you don’t have enough strength to stand up after completing the exercise, simply hold the barbell in its current position and get out from under it. Technique: Stand with your feet shoulder-width apart, keep your heels about 15–20 cm away from the barbell. Squat until your thighs are parallel to the ground. Perform 2–3 sets of 12–15 repetitions each. 3) Squats with a barbell in your hands
Choose a weight that is appropriate so that it doesn’t cause you to fall forward or hunch over. This exercise effectively targets the inner part of your thighs, just like any squat with your feet shoulder-width apart. Technique: Stand with your feet shoulder-width apart and hold the barbell at knee height. During the squat, move the barbell vertically, almost touching your knees. Keep your back straight. To get a better understanding of the technique, start by practicing without a barbell. Perform 2 sets of 12–15 repetitions each. Important! This exercise can only be done if you have no problems with your spine. 4) Hyperextensions
Technique: At the top of the movement, contract your gluteal muscles further. Lift your torso smoothly, without any jerks. There should be no backward bending at the top of the movement. You can also lift your torso only until it is horizontal. Perform 3 sets of 15–25 repetitions each. 5) Lifting weights with your legs
If your gym doesn’t have a machine for lifting your legs back, this exercise can serve the same purpose. The downside is that it may be difficult for you to lift very heavy weights with your legs. You can also use leg weights (special straps) if they are available in your gym. Perform 2–3 sets of 15–25 repetitions each. 6) Lifting your pelvis while standing on one leg
Standing on one leg doubles the intensity of this exercise. If you don’t have enough strength, you can stand on both legs. Perform 2 sets with as many repetitions as possible. Wishing you beautiful legs and strong glutes! We recommend that you subscribe to our newsletter for more updates: vk.com/fitness.journal