Squats, lunges, leg presses, and deadlifts help build muscle. Bodyweight exercises like step-ups and calf raises also work well.

Walking strengthens leg muscles and improves circulation. Using stairs instead of elevators helps tone your legs.

Dynamic stretching prevents injuries and improves flexibility. Try hamstring stretches, quad stretches, and leg swings.

Water prevents muscle cramps and keeps muscles functioning well. Protein sources like eggs, fish, and legumes help muscle recovery.

Activities like running, cycling, and swimming keep legs strong. Jump rope and HIIT workouts improve endurance.

Excess weight puts stress on leg muscles and joints. A balanced diet and regular exercise help keep your legs strong.

Muscles grow and repair during rest periods. Avoid overtraining and get proper sleep for better muscle recovery.