Do leg exercises at home
It is not absolutely necessary to go to the gym to effectively work the muscles of the legs and achieve significant changes in strength and fitness.
One of the handiest pieces of resistance you have access to is your own body weight. The best part of bodyweight training is that the exercises can be done literally anywhere with no additional equipment required.
This article will provide 10 different leg exercises that can be performed at home to build fitness and improve the strength and function of the glutes, hamstrings , quadriceps, adductors, abductors, and calves.
This section will break down the technique of each of the exercises used in the 10 exercises below so that you can exercise safely and effectively.
1. Squats
– Begin by placing your feet slightly wider than hip-width apart and turn your toes out.
– Before starting the squat, he lifts his chest, pulls his shoulder blades back and down, and activates his core muscles.
– Lower the body by articulating the hips and bending the knees.
– Drive hard through the heels to propel the body to a standing position.
2. Jump squats
.
– Take the same starting position as in a conventional squat
– Squat down, then come up quickly and powerfully to jump.
– Try to get as high as possible.
– Focus on a soft landing and use the force generated from the landing to propel you into the next squat jump.
3. Reverse lunge with knee raise
– Start with your feet directly under your hips.
– Pull your chest up, squeeze between your shoulder blades and keep your core tight.
– Take a step back and plant your foot before bending your knees to drop your back knee to the ground.
– From this position, he pushes hard on the heel of the front foot and, at the same time, bring the back knee up towards the chest.
– Alternate between the right and left sides on each repetition.
4. Side lunges
– Start with feet below hips.
– Keep your chest up, shoulders back, and core engaged.
– Take a big side step and bend the knee of the leading leg while keeping the other leg straight.
– Drop back to the floor before driving hard through your heel to return to a standing position, then alternate.
5. Reverent lunges
– Come into a hip-width stance, keep your chest up, squeeze between your shoulder blades and make sure your core is tight.
– Take a side step around the back of your standing leg and plant your foot on the ground.
– Bend your knees to lower yourself towards the ground before driving off the heel of your planted foot hard.
– Once you have returned to a standing position, alternate sides and repeat.
6. Lateral leg raises
.
– Begin by lying on your side with your legs one on top of the other
– From this position, while strengthening your trunk and keeping your leg straight, raise your upper leg.
– Repeat the prescribed number of repetitions before switching sides and repeating.
7. Glute Bridge
– Begin in a seated position and place your upper back against an object so that your trunk forms a 45-degree angle.
– Place your feet slightly wider than hip width and make sure they stay close to your back.
– Push through your heels to drive your hips up and squeeze your buttocks hard before returning to the floor.
8. One-Legged Glute Bridges
– Start lying on your back and bring your feet close to your back.
– Activate your core muscles, lift one foot off the ground and push through the heel of the other foot to drive your hips up.
– Control the descent and return to the ground. Complete the same number of repetitions on the other side.
9. Heel kicks
– Start in the quadruped position in which both hands and knees are in contact with the ground.
– Keep your core tight and fully extend one leg by pushing the leg behind the line of the body.
– Squeeze your glutes hard at the top of the movement and return to the starting position.
– Alternate sides and repeat.
10. High knee strikes
– For this exercise, start with a chair, box or bench in front of you.
– Keep your chest up and your core tight.
– From this position, bring your knee up towards your chest and place one foot on the object.
– As soon as contact occurs, quickly change sides.
By regularly performing a selection of these exercises, significant changes will be produced in both leg strength and function, and overall conditioning. However, don’t feel like you have to complete all 10 exercises, rather select the ones that align with your goals, needs, and preferences.
