Top 5 Legs Exercises You Can Do at Home Without Equipment
For those who have little sports habits, these five exercises can be done twice a week in three sets of ten repetitions. For those who already have a more established habit, four sets of 15 repetitions would be ideal. Between exercise and exercise it is advisable to rest between 30 and 60 seconds depending on each body.
Here are five easy leg exercises.
Basic squat
- Stand with your feet a little more than shoulder-width apart and your chest lifted
- Extend your hands out in front of you to help maintain your balance
- She starts by sitting down and then getting up as if you were sitting on an imaginary chair
- Keep your face and head facing forward
- Lower your body down so that your thighs are parallel to the ground
- Put all your weight on your heels
- Keep your body tight and push your body up through your heels to return to the starting position
- Do 12 repetitions
Sumo Squat
- Stand with your feet slightly wider than hip-width apart and turn your feet out
- Keeping your hands together in front of your chest, push your hips down and back into a squat
- The weight should be on the heels and the toes should be able to move freely
- Make sure to keep your chest up and your back straight
- Return to the standing position and repeat
Lunges
- First, you should stand with your feet shoulder-width apart and your hands on your hips
- Next, step forward with one leg and bend your knees until your back knee almost touches the ground
- Finally, take your body back (starting position)
- Then do the same with the other leg
- Do 10 repetitions with each leg
Calf raises
- To do this, stand up and lean on a chair or wall and rise up supporting only the tip of your feet
- Once on your toes, hold still for 20 seconds
- Rest for 3 seconds and repeat this exercise 20 time
Donkey Kick
- Kneel down on all fours and lift your right knee off the mat, keeping your right heel above your knee with your foot flexed
- Squeeze your right glute and press toward the ceiling
- Release slightly down and tighten up again
- Repeat the desired number of reps, then switch sides
- Keep your abs tight throughout the exercise