The best exercises for your leg training

The benefits of regular leg training

Effective leg training is one of the cornerstones of a holistic fitness programme and brings with it a multitude of health benefits. Strong legs are the foundation for numerous everyday movements, from walking and running to climbing stairs. Targeted exercises such as squats, lunges and calf raises can strengthen the large muscle groups of the legs - quadriceps, hamstrings and calves. This not only improves physical performance, but also increases the metabolic rate, which leads to increased calorie consumption.

Regular leg training can promote joint stability and help prevent injuries. A particular focus here is on knee health, as strong leg muscles help to relieve pressure on the knee joints and protect the surrounding tissue. Leg exercises also improve balance and coordination, which is particularly important for older people to prevent falls and maintain their independence in everyday life.

Leg training also plays an important role in improving athletic performance. The legs are significantly involved in explosive movements, such as those required when sprinting, jumping or cycling. A well-trained leg apparatus can significantly increase speed and jumping power.

All-round leg training: exercises for legs, stomach and bum

Here's how it works: Perform each exercise for approx. 60 seconds. Then take a break for approx. 30 - 60 seconds. Repeat each exercise 2 - 3 times. Adjust the number of repetitions to your fitness level if necessary.

Beintraining | Knee Abduction mit dem ARTZT vitality Loop Band

Knee Abduction

Four-footed stance with the loop around the ankles. Raise one leg sideways at a 90° angle until it is horizontal. Keep your torso stable. Switch legs.

Körperbereich: Lateral gluteal muscles, lateral thigh muscles

Ziel: Strength, stability

Dauer: 3 x 60 seconds

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Beintraining | Donkey Kick mit dem ARTZT vitality Loop Band

Donkey Kick

Quadruped. You can use one or two bands. With one band, place it around the ankle on the left and around the sole of the foot on the right. Place the second band around your thigh. Lift your right leg off the floor and bend it up towards the ceiling. Tighten your bum and keep the tension in your core. Switch legs.

Körperbereich: Buttocks

Ziel: Strength, Stability

Dauer: 3 x 60 seconds

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Beintraining | Mountain Climber mit dem ARTZT vitality Loop Band

Mountain Climber

Prone position. You can use one or two straps. With one band, place it around your feet. If you have two bands, place the second band around your thighs. Place your hands close to your shoulders and come into a clean support. Keep your torso straight and tense your buttocks. Alternately pull your feet towards your chest against the resistance of the bands.

Körperbereich: Abdomen, thighs

Ziel: Strength, stability

Dauer: 3 x 60 seconds

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Beintraining | Crunches mit dem ARTZT vitality Loop Band

Crunches

Lie on your back with a band around your thighs and a band around the tops of both feet. Feet drawn up. Rest your head in your hands. Come up with your upper body and tense your stomach. Alternately pull one knee towards your chest against the resistance of the loop.

Körperbereich: Abdomen, thighs

Ziel: Strength, stability, balance

Dauer: 3 x 60 seconds

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Beintraining | Side Leg Abduction mit dem ARTZT vitality Loop Band

Side Leg Abduction

Lie on your side with the loop above your ankles. Use your upper arm to stabilise this position. Then lift your upper leg against the tension of the loop.

Körperbereich: Lateral abdominal muscles

Ziel: Strength, stability

Dauer: 3 x 60 seconds

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Beintraining | Side Walks mit dem ARTZT vitality Loop Band

Side Walks

Stand with the loop above your ankles. Bend your knees slightly and perform side steps in this position, alternating 2x to the right and 2x to the left. Maintain the tension of the loop throughout the exercise.

Körperbereich: Thigh

Ziel: Strength, stability

Dauer: 3 x 60 seconds

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Beintraining | Squat and Side Leg Extension mit dem ARTZT vitality Loop Band

Squat and Side Leg Extension

Stand with the loop above your ankles. First bend your knees and then lift one leg alternately to the side while straightening.

Körperbereich: Thighs, buttocks

Ziel: Strength, stability

Dauer: 3 x 60 seconds

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Beintraining | Squat Abduction Press mit dem ARTZT vitality Loop Band

Squat and Back Leg Extension

Stand with a loop band above your ankles. Place one foot slightly backwards, keeping the heel lifted. Then squat down and lift your back leg backwards as you straighten up. Tense your buttocks with focus and make sure your lower back is stable.

Körperbereich: Thighs, buttocks

Ziel: Strength, stability

Dauer: 3 x 60 seconds

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Beintraining | Squat Abduction Press mit dem ARTZT vitality Loop Band

Squat and Abduction Press

Stand upright with the loop above your knees. Squat down and move your knees outwards against the resistance of the band and slowly back inwards. The band remains under tension the whole time.

Körperbereich: Thighs

Ziel: Strength, stability, balance

Dauer: 3 x 60 seconds

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Beintraining | Standing Crunch mit dem ARTZT vitality Loop Band

Standing Crunch

Stand with the loop around both feet. Move your upper body forwards in a crunch movement and tighten your stomach while simultaneously pulling one knee towards your chest against the resistance of the band.

Körperbereich: Abdomen, thighs

Ziel: Strength, core stability

Dauer: 3 x 60 seconds

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