10 Exercises that start with L (How to, Muscles Worked, Calorie Burn)
Adding a variety of exercises to your fitness routine is essential for achieving a well-rounded and effective workout. If you’re looking for exercises that start with the letter “L,” you’ve come to the right place!
Know the proper techniques for each exercise, evaluate their intensity levels, analyze the muscles they work, and estimate the average calorie burn associated with each activity.
Get ready to energize your fitness journey with these fantastic exercises that start with L!
Lunges
How To: Lunges are a popular lower body exercise that targets the quadriceps, hamstrings, and glutes. Start by standing with your feet hip-width apart. Take a step forward with one leg, bending both knees to create two 90-degree angles.
Your front knee should be directly above your ankle, and your back knee should hover just above the ground. Push through your front heel to return to the starting position, and repeat on the other leg.
Intensity Level: Lunges are suitable for all fitness levels and can be modified by adjusting the range of motion and depth of the lunge.
Muscles Worked: Lunges primarily target the quadriceps, hamstrings, glutes, and calves.
Average Calorie Burn: A 15-minute session of lunges can burn approximately 100 to 150 calories.
Lateral Raises
How To: Lateral raises are excellent for targeting the shoulder muscles, specifically the deltoids. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
Raise your arms out to the sides until they are parallel to the ground. Lower the dumbbells back down with control.
Intensity Level: Lateral raises are suitable for all fitness levels and can be adjusted by controlling the weight of the dumbbells.
Muscles Worked: Lateral raises primarily target the lateral deltoids, which are the muscles on the sides of the shoulders.
Average Calorie Burn: A 15-minute session of lateral raises can burn approximately 50 to 70 calories.
Leg Press
How To: Leg press is a machine-based exercise that targets the lower body, particularly the quadriceps, hamstrings, and glutes. Sit on the leg press machine with your feet shoulder-width apart on the footplate.
Push the footplate away from your body by extending your legs, and then slowly lower it back down to the starting position.
Intensity Level: Leg press machines are suitable for all fitness levels as the resistance can be adjusted according to individual strength.
Muscles Worked: Leg press primarily targets the quadriceps, hamstrings, and glutes.
Average Calorie Burn: A 30-minute session of leg press can burn approximately 100 to 150 calories.
Lat Pulldowns
How To: Lat pulldowns are a compound exercise that targets the latissimus dorsi (lats) and other upper back muscles. Sit on the lat pulldown machine with your knees positioned under the pads. Grasp the bar with an overhand grip, wider than shoulder-width apart.
Pull the bar down towards your chest while squeezing your shoulder blades together. Slowly release the bar back up to the starting position.
Intensity Level: Lat pulldowns are suitable for all fitness levels, and the intensity can be adjusted by controlling the weight and grip width.
Muscles Worked: Lat pulldowns primarily target the latissimus dorsi, rhomboids, and rear shoulders.
Average Calorie Burn: A 15-minute session of lat pulldowns can burn approximately 70 to 100 calories.
Lying Leg Curls
How To: Lying leg curls are effective for targeting the hamstrings, which are essential for lower body strength and knee stability. Lie face down on a leg curl machine with your ankles under the padded lever.
Curl your legs upward, bringing the padded lever towards your glutes. Slowly lower the lever back down to the starting position.
Intensity Level: Lying leg curls can be adjusted by controlling the weight and tempo. Beginners can start with light resistance and gradually increase the weight as they progress.
Muscles Worked: Lying leg curls primarily target the hamstrings, with secondary engagement of the glutes.
Average Calorie Burn: A 30-minute session of lying leg curls can burn approximately 100 to 150 calories.
Lying Triceps Extensions (Skull Crushers)
How To: Lying triceps extensions, also known as skull crushers, are effective for isolating the triceps muscles.
Lie on a flat bench with a dumbbell in each hand, arms fully extended over your chest, and palms facing inward.
Bend your elbows and lower the dumbbells towards your forehead. Extend your arms back up to the starting position.
Intensity Level: Lying triceps extensions can be adjusted by controlling the weight of the dumbbells and the range of motion.
Muscles Worked: Lying triceps extensions primarily target the triceps.
Average Calorie Burn: A 15-minute session of lying triceps extensions can burn approximately 50 to 70 calories.
Lateral Lunges
How To: Lateral lunges are a variation of lunges that add a lateral movement, engaging different muscle groups. Start by standing with your feet together.
Take a step to the side with one leg and bend your knee, pushing your hips back as you lower into a lunge.
Your other leg should remain straight. Push through your bent leg to return to the starting position, and repeat on the other side.
Intensity Level: Lateral lunges are suitable for all fitness levels and can be modified by adjusting the depth of the lunge.
Muscles Worked: Lateral lunges primarily target the quadriceps, hamstrings, glutes, and adductors (inner thigh muscles).
Average Calorie Burn: A 15-minute session of lateral lunges can burn approximately 100 to 150 calories.
Lateral Step-Ups
How To: Lateral step-ups are an effective exercise for building lower body strength and improving balance. Stand next to a bench or step with your feet hip-width apart.
Step up onto the bench with one leg, pushing through your heel to lift your body. Bring your other leg up to the bench, then step back down with one leg at a time.
Intensity Level: Lateral step-ups are suitable for all fitness levels and can be adjusted by controlling the height of the bench.
Muscles Worked: Lateral step-ups primarily target the quadriceps, hamstrings, glutes, and calves.
Average Calorie Burn: A 15-minute session of lateral step-ups can burn approximately 100 to 150 calories.
Lizard Pose (Utthan Pristhasana)
How To: Lizard pose is a yoga pose that provides an excellent stretch for the hips and hamstrings. Start in a high plank position.
Step your right foot outside your right hand, bringing your right knee towards your right wrist. Lower your left knee to the ground and slide it back as far as is comfortable.
Keep your hands planted on the ground or come down onto your forearms for a deeper stretch. Hold the pose for a few breaths, then switch to the other side.
Intensity Level: Lizard pose is a moderate-intensity yoga pose suitable for all fitness levels.
Muscles Worked: Lizard pose primarily stretches the hip flexors, hamstrings, and quadriceps.
Average Calorie Burn: Lizard pose is a stretching exercise and may not significantly contribute to calorie burn. However, it is beneficial for improving flexibility and relieving tension in the hips and thighs.
Conclusion
These ten dynamic exercises that start with the letter “L” into your fitness routine can add excitement and variety to your workouts. From lunges and leg press for lower body strength to lateral raises and lat pulldowns for upper body development, these exercises offer a well-rounded approach to improving overall strength, cardiovascular fitness, and flexibility.
