Here is our guide to get fit, muscular legs like your favourite footballers | health and fitness | Hindustan Times
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Here is our guide to get fit, muscular legs like your favourite footballers

Aside from looking good in a pair of shorts, a well developed pair of legs is the cornerstone of a fit body. So, with the help of experts, here is your guide to get fit, muscular legs like your favourite footballers.

health and fitness Updated: Jun 19, 2016 16:08 IST
Abhinav Verma
Footballer Cristiano Ronaldo’s mighty legs on display during warm up before Portugal vs Iceland game at the Euro 2016.
Footballer Cristiano Ronaldo’s mighty legs on display during warm up before Portugal vs Iceland game at the Euro 2016.(REUTERS)

What do players like Cristiano Ronaldo, Gareth Bale and Xherdan Shaqiri have in common? Mad football skills, of course! But also envious, strong, muscular legs. While they work theirs during the ongoing Euro 2016, it’s time you work on yours too.

Read:Exercise regularly to cut attention-deficit/hyperactivity disorder risk

Because when it comes to working out, especially in the gym, legs are often neglected despite being the largest muscle group in our body. Most men focus on their upper body, training their arms and chest only, the so-called mirror muscles. This leads to skinny legs. And then there are those who genetically have thin legs. No matter which category you fit in, here’s your guide to getting toned, muscular legs like your favourite footballers, so you can avoid ending up on the internet as a meme for chicken legs.

Five reasons why one should never skip leg day

Avoid getting chicken legs by working on your leg muscles in the gym.

1)Testosterone boost - Regularly training legs increases your testosterone level, your natural muscle building hormones. Working out legs helps you pack on lean muscle on your entire body.

2) Injury reduction - If your legs are strong, then your chances of getting injured during physical activities are always reduced. Training your legs promotes stability and prevents an anterior cruciate ligament (ACL) tear.

3) Bone strength - Regularly training your legs helps increase and maintain your bone density. It also decreases your chances of getting osteoporosis. It also reduces the stress on your joints and knees and keeps your lower back strong.

4) Metabolism increase - Working out your lower body burns more calories compared to working out your upper body.

5) Balance, core fitness and symmetry - An intense leg workout can also help you to a strong core as it increases your ability to push, lift and be flexible. This goes without saying that without a well-developed pair of legs, your body lacks symmetry and looks disproportionate. Strong legs also lead to a flexible body.

Leg workout plan

1) Squat

No squat, no gain! If you are a beginner, start with free weight squats and then move on to adding weight. (Getty Images)

Known as the king of all lifts, squats are a must to increase your lower body volume and strength. It is a complete exercise which works your quads, glutes, hamstrings and calves in one go. If you are a beginner, start with free weight squats and then move on to adding weight.

2) Deadlift

Deadlift exercise increases the overall size of lower body and makes it proportionate to your upper body. (Getty Images/iStockphoto)

You simply cannot ignore deadlift if you want to increase your lower body size. It hits your glutes, hamstrings and lower back, leading to a proportionate and symmetrical body. Deadlift strengthens your back muscles and leads to a better posture. Beginners, gradually progress from light to heavy weights.

3) Lunges

Lunges even out muscular imbalances in the body bringing the weak side at par with the stronger one. (Getty Images/iStockphoto)

The benefit of lunges is that focuses both on your quads and glutes. It also works your calf muscles, and evens out muscular imbalances in the body. Lunges increase your core stability. Beginners can start with no-weight lunge walk.

4) Calf Raise

Go for either standing or sitting calf raises twice a week. (Getty Images/iStockphoto)

Due to regular walking, calf muscles have high resistance to work load and are tough to grow. Also, some guys have genetically small calf muscles. So, the only way to grow them is to shock them by going heavy weight on your calf workout. Go for either standing or sitting calf raises twice a week.

Inputs by Ashish Gupta and Vinod Channa, fitness experts.