6 Types Of Knee Bends For Toning The Legs

If you want to have strong and attractive legs, it is essential to exercise every day. Did you know that there are various types of knee flexion for toning the legs?

Although diet is very important, you also need an exercise routine that supports the growth of leg muscle.

The good news is that, in addition to the classic workouts at the gym, we have many activities that can help us achieve optimal results without leaving the house.

These include certain types of knee bends. In addition to increasing muscle mass, these exercises tone and strengthen the legs.

In today’s article we propose 6 types of knee flexions for toning the legs. Try them, and your feet will look great!

The best knee flexion for toning the legs

1. Classical knee bends

Classic knee bends are a strengthening exercise that helps you keep your legs, buttocks and hips in shape. This activity is ideal for beginners and does not require much experience or physical endurance.

Instructions

• Sit with your back straight, your legs shoulder-width apart and your knees slightly bent.
• Lower your hips to the floor, as if you want to sit in a chair.
• Do not let the knees protrude from the toes, then return to the starting position.
• Perform 3 sets of 15 repetitions each.

2. Isometric knee bends

This type of knee flexion for toning the legs strengthens the quadriceps.

Instructions

• Sit with your back against the wall for support and your arms along your body.
• Bend your knees and hold the knee for 3-5 seconds.
• Return to starting position and perform 3 sets of 15 repetitions each.

3. Bulgarian knee bends

This exercise combines traditional knee bends with push-ups, which is why it is useful to strengthen and tone your legs.

Instructions

• Support your back leg with a bench. Without losing your balance, support your body on the toes.
• The front leg should be bent so that the back of the back is slightly above his heel.

• Straighten your back leg as you lower yourself. Keep your back straight.
• Perform 10 reps for each leg and complete 3 sets.

4. Ballet knee bends

Ballet kneeling mimics one of the specific positions of this dance. Being a more difficult exercise, this type of knee flexion strengthens the legs and buttocks, giving them a more toned and firm appearance.

Instructions

• Slightly spread your legs so that the distance between them exceeds the width of the shoulders. The toes should be facing outwards.
• Bend your knees and lower your thighs as far as you can, keeping your back straight at the same time.
• If you want to take full advantage of the benefits of this exercise, get up on your toes after lowering yourself so that you can tone your legs as well.

• At the end, return to the starting position. Perform 3 sets of 15 repetitions each.

5. Knee bends

Offering all the benefits of classic knee flexion, the following exercise is ideal for toning the legs, facilitating the burning of calories and fat.

Instructions

• Adopts the starting position specific to regular knee bends. Lower yourself and, instead of lifting your body completely again, gently move your buttocks up and down 5-6 times.
• Then return to the starting position. Perform 3 sets of 10 repetitions each.

6. Kneeling with displacement

The last exercise we present to you is a little more difficult than the previous ones. In addition to physical strength, knee flexion requires balance and coordination. By performing them, you will tone your legs and strengthen your buttocks.

Instructions

• Adopt the knee-specific starting position, but instead of leaning straight down, take a small step to the right or left first.
• After you have taken the step, lower your hips without your knees protruding from your feet, then return to the starting position.
• Continue to do another 5-6 steps to the left or right, performing the knee bend each time your foot touches the ground.
• Train both legs, performing 4 sets each.

Are you ready to try these knee bends to tone your legs at home? You can combine them with other exercises, but the daily practice of knee bends is an interesting way to get the long-dreamed legs.

Remember, the desired results will not appear overnight. At the same time, you will have to complete your exercise routine with various healthy habits.