So you want a successful leg day? You are welcome. These five at-home leg exercises will help you tone and toughen your entire lower body.
But first of all, I would like to humbly tell you that you can ruin your exercise or not benefit from certain faulty workouts.
Before talking about processes, you need to know what you should and shouldn’t do. First of all, we will focus on what not to do because it is more important than what to do.
What should not be done
Never choose to do too much of the same exercise. It could be dangerous.
For example, if you do too many quad dominant exercises like squats , lunges, leg presses, and leg extensions for too long without posterior chain exercises like glutes and hamstrings, you can lead to muscle imbalance.
Don’t let your back bend or round while doing these types of exercises. Always keep it flat and straight.
Don’t overlook mobility exercises. Mobility exercises are exercises that guarantee the effort of the muscles, tendons and joints, the three parts.
If you avoid mobility and only focus on one part, the simple result will be imbalance.
Don’t let your knees bend inward. If you have trouble keeping your knees out, you should do some individual exercises like holding a deep squat.
what to do
Consume enough liquids before, during and after exercises. It can be water, plain milk, or some type of sports drink, but you should always provide your body with enough fluids, electrolytes, and energy.
Do a warm up before any mass exercise. This gets your body into action and ready to undertake any type of strenuous activity.
Always keep it simple. If your goal is not to win the bodybuilding gold medal, you should exercise as much as your body demands.
If you consult an expert, he will tell you exactly what you need to keep fit in your daily life.
There is a critical point that many novices and non-professionals miss. After each exercise, rest a little, about 15 seconds.
Now let’s talk about our best leg exercises to do at home.
The 5 best leg exercises to do at home
Here are five of the best leg workouts you can do at home or anywhere:
1. Curtsy Squat
Start with your feet shoulder-width apart and your arms at hip-width.
He bends his knees and, as he lowers himself, brings his right leg back and to the left in a bowing motion.
When your left thigh is parallel to the ground, push up with your left heel and return to the starting position.
Repeat 12 reps on this side and switch legs.
2. Bulgarian split squat
Come into a split stance with your right foot forward and your left foot elevated on a bench behind you.
Hold a dumbbell in each hand with your elbows close to your body.
Inhale and lower your left knee (back knee) toward the ground while keeping your torso upright.
Exhale and push your right foot (front foot) back to the ground to return to the starting position.
Complete 10 repetitions and then switch legs. Complete three sets with each leg.
3. Lunges
First, you should stand with your feet shoulder-width apart and your hands on your hips.
Next, step forward with one leg and bend your knees until your back knee almost touches the ground.
Finally, take your body back (starting position).
Then do the same with the other leg.
Do 10 repetitions with each leg.
4. Jump squats
Begin standing with your feet together, arms bent, and hands clasped behind your head.
Jump with your feet out and when you land, immediately drop down, keeping your arms where they are.
Extend your legs and hop your feet back up to the starting position, then immediately hop back out.
Complete 3 sets of 12 reps.
5. Jumping Jacks
Stand with your feet together and your hands by your sides.
n one movement, jump your feet to the side and raise your arms above your head.
Immediately reverse that movement by jumping back to the starting position.
Do 30 repetitions.
Doing leg exercises at home keeps your body in shape. But maintaining regularity is essential. Irregular exercise is counterproductive and, in some cases, decreases your fitness.
