Fitness 2022

5 exercises to train leg at home

Table of contents:

5 exercises to train leg at home
5 exercises to train leg at home

Leg training to do at home is simple and easy, allowing you to work the glutes, calves, thigh and back of the leg, and can be done with or without the use of weights.

These exercises help improve endurance and muscle strength, as well as tone the skin, fight sagging and, in the case of women, improve the appearance of cellulite. However, one should always take into account the physical conditions and limitations of the body to avoid injuries such as bruises, strains or muscle strains.

Therefore, it is important to have a medical evaluation before starting any physical activity and a physical educator who can guide training sessions that meet individual needs and goals.

How to do leg workout at home

Leg training at home can be done 1 to 2 times a week, with exercises that work strength, endurance and balance, for example.

It is important, before starting training, to warm up to improve muscle performance, activate circulation and prevent injuries. A good warm-up option is to take a 5-minute walk, do 10 jumps in a row as fast as you can, or walk up and down stairs for 5 minutes, for example.

Some exercise options to do a leg workout at home are:

1. Plantar flexion

This exercise helps to strengthen the calf muscles, in addition to improving the body's balance and preventing injuries in running or walking training, for example.

How to: lean against a wall or the back of a chair.With the spine straight and the abdomen contracted, stand on your toes and return to the starting position. This workout can be done in 3 sets of 12 to 20 movements and with 20 to 30 seconds of rest between each set.

Option with weight: you can use shin guards, one on each leg, or hold weights in your hands like dumbbells or use pet bottles with water or sand, to intensify the work muscular.

2. Leg raise

The leg raise is an exercise that improves mobility, flexibility and muscle strength of the glutes and back of the thigh, in addition to the hip muscles, which can help with body balance.

How to: Grab a chair and place one hand on the back. With the spine straight and abdomen contracted, raise one leg forward and then bring the leg back, making movements as if the leg were a pendulum. Repeat the exercise with the other leg and return to the starting position.This workout can be done in 2 to 3 sets of 10 to 15 repetitions.

Option with weight: the leg raise can be done using shin guards, one in each leg and with weight recommended by a physical educator.

3. Squat

The squat is a complete leg exercise as it works your glutes, thighs, calves, hamstrings, and abs.

How to: Standing, feet apart, shoulder-width apart. The back should always be straight and the abdomen contracted. Descend slowly bending your knees, leaning your torso slightly forward and pushing your butt far back, as if you were going to sit on an invisible chair. Descend until your knees are at a 90 degree angle and do not extend beyond your toes. Return to starting position. Do 3 sets of 20 repetitions with 1 minute rest between sets. See other benefits of squats and how to do them correctly.

Option with weight: you can use a kettle ball or dumbbell as a weight and, if you don't have them, you can put one or more 1kg packets of rice or beans inside a backpack, for example. So, you should take the weight, and with both arms in front of the body, hold it and make the squat movement going down with the arms aligned to the body.

4. Isometric Squat

The isometric squat is another form of squat that works the gluteus, thigh, hamstrings, and lower back muscles. This squat has the advantage of helping to prevent injuries, increase power, endurance and muscle definition, in addition to strengthening the muscles.

How to: lean your back against a wall, separate your legs at a distance corresponding to the width of the shoulders. Bend your knees and descend towards the floor, as if you were going to sit on a chair, forming a 90 degree angle.Stay in this position for 45 to 60 seconds and return to the starting position. Repeat this series 3 times, with a 1-minute rest between each. Another option for doing the isometric squat is to use a gym ball between your back and the wall.

Option with weight: you can use a dumbbell or a pet bottle filled with water as a weight and do the isometric squat by placing your arms in front of your body, with both hands together holding the weight in line with the body and between the legs.

5. Bulgarian Squat

The Bulgarian squat is one of the most efficient workouts to work the thighs and glutes, improving muscle strengthening and stretching, as well as toning the legs.

How to: on your back, support one leg on top of a chair or bench, keeping the other foot on the floor. Flex the knee of the leg that is resting on the floor, descending as if you were squatting.It's important to keep your spine straight and your feet and hips in line. Do 3 sets of 10 repetitions with each leg, resting 1 minute between each set.

Option with weight: you can use a dumbbell in each hand to do the squats or use a pet bottle filled with water or sand or a 1kg pack of rice or beans, for example.

Check out other ways to do squats to strengthen your legs and how to do it.

What to do after training

After leg training, it is important to do stretches to help relax the muscles, reduce muscle stiffness and prevent cramps, in addition to toning the muscles, improving flexibility and preventing injuries.

Leg stretches should include the front and back muscles of the thigh and calf. To do these stretches, it is not necessary to use weights.

1. Rear Thigh Stretch

The hamstring stretch can be done while sitting on the floor, allowing you to stretch the hamstrings, gluteus, calf and sole of the foot.

How to do it: you should sit on the floor with straight legs, bend one leg and with your spine straight and shoulders aligned, lean your body forward to reach the standing with one hand and trying to pull it towards the body, holding for 20 to 30 seconds. Repeat with the other leg.

2. Front thigh stretch

The front thigh stretch should be done standing up with a straight back. This exercise allows you to stretch the quadriceps muscle of the thigh, in addition to helping to improve the flexibility of the hips.

How to: Lean on one leg and bend the other back, holding it with your hands for 30 to 60 seconds. Repeat with the other leg.

Check out more leg stretching options.

Popular topic