Table of Contents
5 Best Leg Exercises at Work
Table of Content
Why leg exercises are important
Here are the 5 best leg workout exercises at work
5 Best Leg Exercises You’re Not Doing Leg Workouts For Men
Did you know that there are a handful of leg exercises that you can do while at work? If you have a desk job, there are high chances that you are not performing the physical activities recommended for an adult. You know that physical activities are very important but are you having enough of it? How often to you exercise? How much time do you dedicate to exercising in a week? How much exercise do you actually need for working out in a week?
150 minutes a week are the recommended figures by the Department of Health and Human Services. Out of these, how many minutes do you actually do? In a recent survey, more than half of the population hardly do the recommended workout routine.
In another separate survey, the main reason people don’t work out is because of their busy working schedules. So, we put together these five leg workouts that can be achieved right at your desk.
Best Exercises to Build Leg Muscles Why leg exercises are important
Leg exercises offer great strength and muscle gains. Leg exercises will not only help your leg muscles but also increase your upper body strength. Additionally, it offers gains in both functional and mental strength. Leg exercises improve your balance, and make you stronger. Having balance lets you have much more control over your body.
Leg exercises need lots of energy so it makes it more challenging both physically and mentally.
They are also a great way to increase growth hormones. It has been scientifically proved that squats and dead lifts improve growth hormone release and testosterone more than any other exercise. If you are a parent now you know why it’s a good idea to buy a bike for your kid.
5 Best Leg Exercises of All Time
Apart from general fitness, it has been proved that leg exercises reduce the risk of injury. According to the American Council on exercise, leg exercises are a sure way of reducing your risks of an Anterior Cruciate Ligament (ACL) tear.
It still remains the best way to burn more calories. It doesn’t really matter whether you work out to lose weight or not, leg exercises are the best way to start burning the extra calories from your body. So if you want to burn a good amount of calories, the next time you hit the gym, you know what to do.
Lastly, it helps to relieve lower back pain. If you are the type that spends a lot of time at your desk there is a high chance that you might be experiencing lower back pain. In that case, the right leg exercises can actually help you relieve that pain. Additionally, leg exercises can help prevent you from getting acute lower back pain.
Here are the 5 best leg exercises at work
1.Sitting leg lifts
The sitting leg lifts is one of my favourite leg exercises at the desk. This exercise helps to increase circulation and best exercise to strengthen legs the muscles. To best perform this exercise you need a chair with arms. First, you need to hold onto the arms of the chair while sitting upright. Then gently raise your right leg up until it is straight and pointed directly away from you. Hold it in that position for about 5 seconds. Then just before you put it down, raise it a few inches higher again. Hold it there for another 5 seconds. Then gently and slowly lower the leg back to the floor. Now you can change to the left leg and do the same. To get the best out of it make sure you shift between the legs for at least 10 times.
2.The Leg Extension
Top 5 Best Leg Exercises To Build Muscle : Another of my favourite leg exercises is the leg extension. I like it because it’s also like the sitting leg lift. You perform it while sitting on your chair. Still while you’re sitting upright on your chair, lift the right leg until directly pointing away from you. Then squeeze you quadriceps (muscles above your knee). Let the squeeze last for about 3 seconds. You can later take it to 5 seconds or even more. After that, gently ascend to the floor and shift to the left leg. To increase the resistance, you can go ahead and add an ankle weight. But, since you are at work, only do that if your work allows.
3.The Thigh squeeze
If your desk is to the wall and you don’t have enough space under your desk to raise your leg, then the thigh squeeze will be the best for you. With the thigh squeeze, you don’t need a lot of space. All you need is a little flexible or Rubber Ball that you will hold in between your knees. Then squeeze the ball with your knees as hard as you can for about 5 seconds. Slowly relieve the tension. Repeat this 10 times. It is a great way to exercise without anyone even noticing.
This will mainly work on your thighs and abs. It is a great one if you don’t have enough space in your work station. When sitting upright, lift Your knee without straightening your leg. Lift it as high as you can towards your chest, then hold it for a few seconds. Lower the leg slowly and gently until it hits the floor. Then switch to the left leg.
5.Squats (5 Best Leg Exercises That Aren’t Squats Or Lunges)
Squats are something that you can do while at your desk. Though not on your chair. Again, if you’re working space allows just push your chair to the side to create a little extra space for you to do squats. Try a variation of 3 squats. Just stand at ease, squat down, stand up, and repeat for about 20 times. Depending on your work I would suggest you do this squats early in the morning.
Last but not least, always remember to take frequent breaks. For the ladies who wear high heels to work, make sure you take them off and wear something relatively flat while at your desk. Wearing high heels for a prolonged time has been proved to cause knee problems.
Now you have no excuse to avoid doing leg exercises because you are busy with work. Just take a few minutes and do these great 5 best leg exercises and thigh workout at your desk.