5 Hardest Leg Exercises for Functional Aging Training
Your legs are part of your "core" muscles and should be trained that way. You should train all core muscles - including leg muscles - for strength, and stabilization. This is why athletes focus on footwork. Its why there are so many types of shoes for various activities. For example, flat shoes with minimal padding like Chuck Taylor's are good leg workout shoes. Want to shake up your leg workout regimen? Below is a sample workout with five of the hardest leg exercises for real-world lower body strength, power, and balance.
Jumping Lunges for Leg Power
The jumping lunge is one of the hardest bodyweight leg exercises that don't require high flexibility. This plyometric exercise trains single leg power and dynamic stabilization. It also gets the heart pumping fast. Its a great addition to a high-intensity interval training (HIIT) circuit. Do them going forward to force high output or stationary if you lack space. These can be done with dumbbells, though I recommend only using light weight. Knee health is good.
The jump lunge comes first in this workout because power depletes fast, then risk of injury spikes.
My recommendation: start with 1-3 sets of 5-10 reps at bodyweight with 1-3 minutes rest.
Regression: Jumping squats.
Progression: Dumbbell jump lunge.
Bulgarian Split-Squats for Leg Strength and Balance
What is the hardest leg exercise you can do in a gym with a barbell or pair of dumbbells? For many its the Bulgarian split-squat, a single leg squat with one foot behind you on a bench. The quadriceps (front of thighs), hamstrings (back of thighs), gluteal (booty) and other hip muscles, and lower leg muscles must work together to stabilize the hips, knees, and ankles throughout the movement. With a barbell or pair of dumbbells, stay upright to focus on quads, or lean forward to focus more on the gluteus maximus (booty meat). When holding a single dumbbell on the same side as the working leg, you gain hip stability for higher glute engagement. Holding a weight on the opposite of the working leg forces core muscles to work harder to stabilize you.
My recommendation: 2-3 sets of 8-20 reps at bodyweight with 1-2 minutes rest.
Regression: Rear lunges.
Progression: Try some of the most hardest calisthenics leg exercises - skater squats, pistol squats, and dragon squats.
Nordic Curl for Hamstring Strength
Unlike the two exercises before, the Nordic curl targets one muscle group: hamstrings. Imagine doing a lying leg curl, but your lower legs are still while the rest of your body moves. Watch the video.
Before considering this a yoga mat leg exercise, note that Nordic curls require a training partner or ingenuity to keep your feet bound.
Recommendation: 2-3 sets of 3-5 negative reps at bodyweight weight 2-3 minutes rest.
Regression: Lying leg curl machine.
Progression: Weighted Nordic curls.
Single-Leg Romanian Deadlift (RDL) for Poster Chain
A relatively modest addition to the list, the single-leg romanian deadlift (RDL) involves raising a leg off the floor as you lower the weight. The single-leg RDL targets the posterior chain - hamstrings, glutes, and lower back muscles - and ankle stability. It can help with posture and lower back pain.
My recommendation: Start with 2-3 sets of 5-10 reps at bodyweight with 1-2 minutes rest to test your balance.
Regression: Use a TRX suspension trainer for support. Or, bring one leg a step back, ball of the foot on the floor, for better support.
Progression: Add weight. I'm not recommending it, but trying it on a wobble board or BOSU ball is ... a thing.
Low Walking Lunge for Leg Endurance
This is a good leg exercise for home workouts and the end of leg workouts. Unlike regular walking lunges, low walking keeps the muscles working for the entire set. If you pause, your legs are still working to keep you from falling.
My recommendation: Try 1 set of 5-10. Stop if you experience pain or form breaks down.
Regression: Walking lunges.
Progression: Add reps or weight.
If the exercises above don't interest you, there are plenty other substitutes for barbell squats. The weighted sit-to-stand and TRX squat are some of my favorite leg exercises for obese clients and newbies. We all start somewhere.
Tags: fitness
