Home leg-workouts are undoubtedly easy to perform than you think. You do not require a leg press machine, stair climber or squat bar to tone those muscles. Well-trained legs not only provide individuals with a strong back and core but also give them the stability that they need for a good running form. Moreover, a strong lower body increases the lean body mass which reduces the risk of getting metabolic diseases. Below, we have highlighted five home leg-workouts that do not require any equipment.
Kneeling Hip Flexor Stretcher
This exercise involves opening and loosening up the hips. You do not require any equipment, but a soft landing to kneel on. This exercise alleviates lower back pain, improves your posture and aligns your legs in a manner that makes them work more powerfully.
- Get in a kneeling lunge position with one knee on the floor.
- Bend the other knee at 90 degrees in front of you with a flat foot.
- Place one hand on your hip.
- Squeeze your back glutes as you shift your body weight slightly forward.
Bodyweight squats are effective exercises for metabolic conditioning circuits. If you do them correctly, they can create a huge amount of muscle and burn a ton of calories.
- Set your feet shoulder-width apart and turn your toes slightly out.
- Bend at the knees and drop your hips to lower your body.
- While at the bottom, pause for a moment and strongly push back up to the starting position.
- Then repeat.
This exercise helps to strengthen and tone the inner and outer thighs of your legs. It also builds up the quads, hamstrings, and glutes.
- Start by standing with your legs slightly wider than your shoulder while its distance apart.
- Move your body weight onto the bending knee leg until it is 90-degree angle and the other leg is straight.
- Return to center and switch sides.
Single-calf Leg Raises
Calf exercises build stronger gastrocnemius and soleus muscles and increase your vertical jump.
- Point your toes forward and flex the calf while raising yourself as high as possible.
- Lower your back down to starting position.
- Point your toes inward and flex your calf again.
Single-Leg Glute Bridges
Single-leg glute bridges aim to build the three glute muscles including, the Maximus, medius, and minimus.
- Lie on your back with your arms by your sides, knees bent and feet flat on the floor.
- Raise one leg and lift your hips as high as you can.
- Lower your hips, repeat and then switch legs.