THE 10 BEST LEG EXERCISES THAT CAN BE DONE AT HOME

User User | October 23, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Building strong and toned legs doesn’t always require a gym membership or fancy equipment. With the right exercises, you can effectively work your leg muscles from the comfort of your own home.

In this article, we will explore ten non-generic leg exercises that can be done at home, helping you achieve powerful lower body strength and definition. So, let’s dive in and discover the best exercises to sculpt your legs without leaving your living room!

Squats

Start by placing your feet slightly wider than hip-width apart and turn your toes outward.
Before starting the squat, he lifts his chest, pulls his shoulder blades back and down, and activates his core muscles.
Lower the body by articulating the hips and bending the knees.
Drive your heels hard to propel your body to a standing position.

Jump squats

Assume the same starting position as in a conventional squat
Squat down and then rise quickly and strongly to jump.
Try to get as high as possible.
Focus on a soft landing and use the force generated by the landing to propel yourself into the next squat jump.

Reverse Lunge with Knee Raise

Start with your feet directly under your hips.
Bring your chest up, squeeze between your shoulder blades and keep your core tight.
Step back and plant your foot before bending your knees to drop your back knee to the ground.
From this position, he pushes hard on the heel of the front foot and, at the same time, raises the back knee towards the chest.
Alternate between the right and left side with each repetition.

Side lunges

Start with your feet below your hips.
Keep your chest lifted, shoulders retracted, and core engaged.
Take a big side step and bend the knee of your lead leg while keeping the other leg straight.
Drop towards the ground before pushing hard through your heel to return to the standing position and then alternate.

Curtsy Lunges

Assume a hip-width stance, keep your chest lifted, squeeze between your shoulder blades, and make sure your core is tight.
Step sideways around the back of your standing leg and plant your foot on the ground.
Bend your knees to lower yourself towards the ground before pushing hard with the heel of your planted foot.
Once you have returned to the standing position, alternate sides and repeat.

Lateral leg raises

Start by lying on your side with your legs on top of each other
From this position, while strengthening your trunk and keeping your leg straight, lift your top leg.
Repeat the prescribed number of reps before switching sides and repeating.

Glute bridge

Start in a sitting position and place your upper back against an object so that your trunk forms a 45-degree angle.
Place your feet slightly wider than hip-width apart and make sure they stay close to your back.
Push with your heels to drive your hips upward and contract your glutes strongly before returning to the ground.

Single Leg Glute Bridges

Start lying on your back and bring your feet closer to your back.
Activate your core muscles, lift one foot off the ground and push with the heel of the other foot to drive your hips upward.
Control the descent and return to the ground. Complete the same number of repetitions on the other side.

Heel kicks

Start in the quadruped position in which both hands and knees are in contact with the ground.
Keep your core tight and extend one leg fully by pushing your leg behind your body line.
Squeeze your glutes hard at the top of the movement and return to the starting position.
Alternate sides and repeat.

High Knee Strikes

For this exercise, start with a chair, box or bench in front of you.
Keep your chest lifted and core tight.
From this position, raise your knee towards your chest and place one foot on the object.
As soon as contact occurs, quickly change sides.