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Do this leg workout at home to strengthen your lower body



While your legs and glutes contain the largest muscle groups in your body, you do not have to go to a gym and lift massive weights to get a good workout. With the right exercises, you can use body weight alone to create leg movement training. And if you happen to have a bunch of dumbbells or a viable replacement (cans of beans, big rice sacks or fully loaded backpacks), you can easily increase the challenge.

This home-leg workout was created by the team of activewear brand Sundried, who also put together a hands-on infographic of the exercises. Do you have it.

1 Squat

Sets 3 Repeats 10

Targets Quads, hamstrings and drums

Her feet are hip-width apart. Keep your chest upright and back, bend your knees and lower them, push your hips backwards until your thighs are parallel to the floor. Then drive through your heels to return to a standstill.

2 lunge

Sets 3 Reps 10 on each side

Targets Quads, thighs and buttocks [19659002] Get out of the car with your right Take a big step forward and lower it until both knees are bent 90 °. Push your right foot through again until it stops. Do all your reps on one leg, and then switch to the other.

3 squats with pistols (or one-legged squats)

Sets 3 Repeats 10 on each side

Aims Quads, hamstrings and glutes

The The squat of the gun is perhaps the hardest variation in the body weight of the squat. Stand on one leg and let yourself fall into a deep squat, with the raised leg straight in front of you.

If you can not do that, do not worry – it's really tough. Instead, make a box with only one leg. Stand close to a box or surface that is about 40 cm above the ground and can support your weight. Lift one leg in front of you and slowly squat down until you're sitting on the box. Then get up again. Do all your reps on one leg and then switch to the other.

4 Good Morning

Sets 3 Reps 10

Targets Axis Chains and Gluteal Muscles [] 19659002] Dissect with shoulders and hands behind the head. Bend forward, fold at the hips until you feel a slight stretch in your thigh muscles, and then reverse the movement to get back up.

5 Donkey Kick

Sets 3 Reps 10 repetitions side

Targets Hamstrings and gluteal muscles

Climb on all fours with your hands under the Shoulders and knees on the floor under the hips. Insert your core and lift one leg behind you. Hold your knee so that the sole of the foot points up to the ceiling. Slowly bring your leg back. Perform all your repetitions on one leg and then switch.

6 Lateral Leap

Sets 3 Reruns 10 per page

Targets Abductors

Stand one step to the side and lower it until the knee on your leading leg is bent 90 °, and keep the back leg straight. Push back to stand. Do all your reps on one page and then switch.

7 calf raises

Sets 3 Reps 10

Targets Hamstrings and gluteal muscles

From Standing, lift your heels off the ground until you rise stand on the toes, and then lower the control.

8 Glute bridge

Sets 3 Reps 10

Targets Hamstrings and gluteal muscles

Lie on your back, knees bent and the feet are attached close to the gluteal muscles. Lift your hips until you form a straight line with your body from knees to neck, pause for a moment and then return to the beginning.

9 Deadlift with stiff legs

Sets 3 Reps 10

Targets Hamstrings and gluteal muscles

You need some weight for this, whether it is is about dumbbells or an alternative for home improvement. Stand in each hand with a weight and knees slightly bent. Keep that slight bend in your knees. Bend your hips to lower the weights and hold them close to your legs and back. If you feel a stretch in your thigh muscles, slowly straighten up.


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