Monitoringclub.org | Leg exercises at home without equipment – Without tools, you can still exercise your leg muscles at home in the most effective way with the 5 movements below.
Leg muscles play an important role when it not only supports daily walking, but also occupies a large amount of muscle in the body, greatly affecting aesthetics. Therefore, leg exercises are indispensable. The exercises below will help you work more muscle groups in your legs.
The most special thing is that these exercises do not require weights, rubber bands or any other equipment. These are really the right leg exercises to do at home or anywhere.
Leg exercises at home without equipment
#1. Squat without weights
- Function: Squats exercise: This is considered the most basic when doing leg exercises. With the squat without weights, you will train most of the front thigh muscles, part of the hamstrings and the glutes help create basic strength for the thighs in particular and the entire leg in general.
- How to practice: Stand up straight with your feet shoulder-width apart, lowering your body from high to low so that your back remains straight. After getting all the way down, push yourself back up to the starting position.
- Amount: 4-5 sets, each set from 12-15 times.
#2. Lunge forward
- Function: Variety of Lunge exercises. This will help you do a lot of exercise for the back of the thigh muscle, also known as the hamstrings. This muscle group is very important in creating the strength of the thigh muscles, especially when running.
- How to practice: Perform lunge movements with each step moving forward, the number of times when practicing must always be an even number so that both legs are trained evenly.
- Amount: 4-5 sets, each set from 12-16 times.
#3. Squat with one foot in the back
- Function: When you do a squat with one leg behind, you will widen the range of opening between the legs and help to add more impact to the hip and gluteal muscles, which are very less affected by conventional leg movements. Not only that, this move also improves the balance of the leg muscles.
- How to practice: Stand up straight with one foot on a taller object behind you. Next, lower your body as low as when doing a squat while keeping the other leg still behind.
- Amount: 2-3 sets, 10 reps for each set with both legs.
#4. Lateral lunge
- Function: To get the perfect leg muscles you will need to work even the small muscles that lie on the outer edge. The side lunge will help you with that.
- How to practice: Stand up straight with your feet together, then step one foot to the side and lower your body and push back to the starting position. Repeat as many times with each leg
- Amount: 2-3 sets, 10 reps for each set with both legs.
#5. High heels
- Function: Banana muscles are often overlooked. Exercising more banana muscles will help complete leg muscles with more completeness. Not only that, strong banana muscles will also help you walk, run and jump better.
- How to practice: Stand with your toes on a higher step, standing straight, without bending your knees or hips. Next, use your banana muscles to push your body up. If you feel too light, practice with only one leg.
- Amount: 3-4 sets, each set 15-20 times.
Note:
- For the practice to be effective, you should practice all these movements every two weeks;
- You can change the order of exercises to avoid boredom.
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