5 Leg Exercises You Can Do at Home

· October 20, 2017
In the majority of cases, you don't need to go to a gym to do leg exercises. Learn about 5 easy leg exercises you can do at him in this article!

To have shapely and strong legs, it is necessary to incorporate a training plan into your routine that focuses on working your muscles.

While your diet habits play a principal role, it is fundamental to adopt activities that allow you to directly work your legs.

This allows the muscle mass to stay in good shape and, with time, helps your skin remain tight and elastic.

Also, since exercise improves circulation, it is ideal for avoiding imperfections like varicose veins and cellulite.

The best thing is that you don’t need access to any machines or gym apparatus since there are types of exercise that you can do from the comfort of your home. 

We want to take this opportunity to share 5 good options that you shouldn’t hesitate to try out every day.

Are you ready?

Leg Exercises You Can Do At Home

1. Squats

Squats are one of the basic exercises used to strengthen leg muscles, and with time, tone your glutes.

They effectively work the entire lower part of your body and, as if that wasn’t enough, help to activate your metabolism to help you lose more fat.

How to do them?

  • Stand with your legs separated shoulder width apart with your back straight
  • Put your hands out in front of your body, or on the sides of your head, and lower yourself slowly, as if you were sitting in a chair.
  • When lowering your glutes, be sure that your knees don’t go out further than your toes
  • Then, return to the initial position and repeat 10 to 15 times
  • For the best results, do 3 sets

2. Lunges

Lunges are a great compliment to the previous exercise and they also help to improve your balance and coordination. 

How to do them?

  • Stand up straight, with your hands on your hips or under your butt.
  • Then, put a flexed leg out in front while simultaneously sending the other leg back to the point that your knees almost touch the floor
  • The front leg stays at a 90 degree angle and, in this position, you lower your glutes and your back leg
  • Raise yourself back up slowly and repeat the exercise with the opposite leg
  • Do 3 sets of 10 repetitions on each leg

3. Lateral movements

Lateral movements help us to tone our leg muscles and also benefit our glutes.

Also, they can compliment squats to increase the physical demand.

How to do them?

  • Stand up with your back straight, feet together, and hands on your hips
  • Put one of your legs out to the side making sure that the knee of your opposite leg stays lightly flexed
  • If you want to do it more complete, while flexing, lower your glutes as if you were doing a squat
  • As you continue, return to the initial position and repeat the activity on the opposite leg
  • Complete 3 sets of 10 repetitions on each side

4. Steps

Steps are usually done in the gym on a platform that shares the same name.

However, since the idea is to not depend on these things, this exercise can be done at home with a wood bench or a step.

How to do them?

  • Stand up, back straight, and arms at your sides
  • Lift one of your feet onto the bench and immediately lift the rest of your body up until the leg is straight while the other remains elevated a bit
  • Return to the initial position and continue doing the exercise alternating your legs
  • Do 3 sets of 10 repetitions

5. Quadricep contractions

To complete this simple leg routine, we will show you an exercise that works your quadriceps.

You don’t need a machine for this exercise since it can be done with only a chair. 

How to do it?

  • Sit in the chair, back straight, and legs relaxed
  • Put your shoulders back and, maintaining this position, lift one of your legs out in front, making sure that your quadriceps stay contracted
  • Lower your leg slowly and repeat this exercise with the other leg
  • Do 3 sets of 10 repetitions on each leg

Are you ready to work your legs without having to leave your house? Try to find a few minutes a day to do these simple exercises and start to work for a more toned look.