5 LEG EXERCISES THAT YOU CAN DO AT HOME IN LESS THAN 10 MINUTES AND WITHOUT EQUIPMENT

| October 5, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Finding time to exercise can be challenging, especially when you’re busy or don’t have access to a gym. However, you don’t need fancy equipment or hours of free time to work on your leg muscles.

In this article, we present five non-generic leg exercises that you can do at home in less than 10 minutes, without any equipment.

These exercises will help you strengthen and tone your legs, improving your overall fitness and well-being.

Lunge

  • First of all, you must stand with your feet shoulder-width apart and your hands on your hips.
  • Next, he steps forward with one leg and bends his knees until his back knee almost touches the ground.
  • Finally, take your body back (starting position).
  • Next, do the same with the other leg.
  • Do 10 repetitions with each leg.

Squats

  • Stand with your feet slightly wider than shoulder width apart and your chest raised.
  • Extend your hands in front to help maintain balance.
  • Start by sitting down and then get up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
  • Lower your body down, so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
  • Do 12 repetitions.

One-leg deadlift

  • Stand with your feet hip-width apart while holding a dumbbell in each hand at your sides.
  • Extend one leg back while leaning forward until your body is parallel to the ground, extending your arms toward the ground.
  • Return to the starting position.
  • Repetitions: 12 to 20 repetitions with each leg.

Split Bulgarian Lunge

  • Adopt a split stance with your right foot forward and your left foot elevated on a bench placed 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 floor while keeping your torso upright.
  • Exhale and push your right foot (front foot) toward the ground to return to the starting position.
  • Complete 10 repetitions and then change legs. Complete three sets with each leg.

Glute bridge

  • Lie face up with your knees bent and feet resting on the floor.
  • Raise your hips off the ground so that your body forms a straight line from your shoulders to your knees.
  • Pause when you are in that position and then slowly lower your body to the ground.
  • Do 2 series of 12 seconds.