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Tips on Best Home Leg-Workouts
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Tips on Best Home Leg-Workouts

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

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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.

Steps

  • 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

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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.

Steps

  • 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.

Side Lunges

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This exercise helps to strengthen and tone the inner and outer thighs of your legs. It also builds up the quads, hamstrings, and glutes.

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Steps

  • 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

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Calf exercises build stronger gastrocnemius and soleus muscles and increase your vertical jump.

Steps

  • 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

Glute Bridge Single Leg

Single-leg glute bridges aim to build the three glute muscles including, the Maximus, medius, and minimus.

Steps

  • 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.
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