Going to the gym is not always possible. Whether it's work commitments, family life, or the weather, we all have days like that from time to time.
SQUATS
The good old squat is an ideal stretch to strengthen your hamstrings and glutes. Squats can be difficult at first because you may want to naturally bend your knees. If you are sitting in a chair, lean forward, lift your body slightly, and remove the chair so that your weight is on your heels. There are your squats!
LUNGES
Have you ever tied your shoelaces? You were jumping the whole time, probably without knowing it! If you train at home, lunges are a great leg workout to do at home. Take a big step forward with one foot and lower the other foot. It is important that the front shin is vertical and the back leg is extended back. A successful lunge works your lower back, hamstrings, quadriceps, and glutes.
One Leg Calf Raises
Standing on your toes is also a great stretching mechanism. With your feet apart and your hands on your hips, lift your left knee to hip height and tip your right foot. It's pretty difficult with only one leg, right? But this is an absolute gem of an at-home leg workout for calf stretching.
Pistol Squat
It’s a little more difficult than a regular squat, but try it if you can. Instead of squatting on both legs, squat on one leg and keep the other leg straight Return one leg to a normal squat and raise the other leg to hip height. It’s trickier, but it really kicks those glutes into overdrive!
Squat Jump
A natural progression from a standard squat is the squat jump. Squat and jump! In the air, get as high as you can (note the hanging canopy), and when you land, squat straight onto another. This is a boss-level squat and a very effective leg workout to do at home. is. If you have a hard chair, a sturdy low table, or a small wall if you're doing it in the yard, you can use these in your home workout with your knees and toes elevated. Place your toes on a chair or whatever you are using, switch feet and tap the chair with your right foot while switching between left and right quickly or at a comfortable speed. There is no doubt that your heart will pound and your legs will move.
Wall Sit
Feared by student-athletes across the country, the Wall Sit is a true test of leg endurance and strength. Still, he’s one of the easiest leg workouts you can do at home. Find a wall (smooth, vertical wall), lean back, and slide down until your feet are at right angles. When your thighs are parallel to the floor, you will feel it! Your legs will work overtime to keep you up, but don’t overdo it. You need those muscles to bounce back.
Leg Raise
Leg Raise is a great leg workout to do at home. The best leg raises to try when training at home sides raises and inner thigh raises. You need a little space to lie down, so find a nice, spacious place in your home to lie down and try the Raise. To do a side leg raise, lie on your side with your legs straight and place one on top of the other. Use your arms to support your torso and keep your torso on the floor, and use your hip muscles to lift your top leg up toward the ceiling in a nice, even, even motion. For a bigger challenge, shuffle and lift your inner thighs. Instead of lifting your top leg toward the ceiling, cross it over your bottom leg so that your foot is in front of your opposite knee and your foot is pointing in the same direction as your torso. Then raise the bottom leg toward the ceiling. It doesn’t go that high and feels like a battle, but some of these actually increase your flexibility as your muscles grow.
QUAD HIP EXTENSION
This home leg workout may be known as the glute kickback. Start on your hands and knees (so you can look close if you need to inhale). Keep your spine straight and make sure your torso is perfectly straight and level. Then raise one leg so that your heel is pointing toward the ceiling, but keep it straight and don’t bend your knee. This will tighten your glutes and get the blood pumping.
WALK!
may not be a true “at home” exercise, but if possible, walk back down the street by yourself or with your family. please come Walking is a hugely underrated sport, and frequent walking improves health, burns calories, and builds endurance. Here are 10 great workouts to remind your legs that just because you’re indoors doesn’t mean you can’t do something active. Whether you can’t go to the gym or just want to work out at home, there are plenty of warm up exercises you can do in the comfort of your own home.
