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Legs are perhaps the most neglected parts of the body when it comes to working out. Despite being the biggest muscles in the body, people often choose to forego leg exercises and focus on their chest, arms, or upper body. Especially, if you are a sports person, there are numerous exercises to strengthen knees for running, weight lifting, and other activities.
However, it is integral to regularly train the leg muscles in order to keep them in proportion as the rest of your body grows and to get from point A to point B. The following are some of the Best Leg Exercises at Home that you can adopt to train those legs without having to hit the gym.
Leg workouts using Body Weight
•Air squats or jump squats: 3 sets of 10 reps
For this exercise, you need to stand with your feet just wide of hip-width. In this position, push your hips back and downwards while ensuring that your chest is straight. At the same time, try to ensure that your hips dip below your knee crease. Jump stand up before repeating.
•Step-ups: 3 sets of 15 reps on each leg
Use stairs or a bench or any box that can support your weight. Place one foot on the box and step up while keeping your shin vertical as you push into your heel. Try to remain as stable as possible as you return to the starting position.
• Reverse lunges or jumping lunges: 3 sets of 10 reps
Stand straight with your feet shoulder-width apart. Use one foot to lunge backward while keeping the other foot planted flat, shin vertical, and chest up. Return to the standing position before repeating the motion with your other leg. Using your bodyweight initially will allow you to develop an understanding of how to do leg exercises at home.
Leg workouts with weights
• Goblet squat: 3 sets of 12 reps
Stand with your feet just outside hip-width while holding the weight in front of your chest. Drive your hips backward and downwards, similar to how you would sit in a chair. Ensure your chest is straight and push into your heels with each rep.
• Pendulum lunges: 3 sets of 10 reps on each leg
Hold the weight in front of your chest as you stand. With one leg, step into a forward lunge, keeping the other leg planted. Return to the standing position and immediately step into a reverse lunge. Complete the reps on one side before switching to the other.
• Step-ups: 3 sets of 10 reps on each leg
Use stairs, a bench, or any elevated surface that can support your weight. Hold the weight in front of your chest and life one foot, placing it onto the box. Step up onto the box before returning to the standing position before repeating.
Leg workouts using a resistance band
• Banded step-outs: 3 sets of 10 reps on each leg
With the band placed just below your knees, squat slightly with your hips while keeping your chest up. Keep your feet outside your hips as you step your foot out and back in. Repeat with each leg.
• Banded air squats: 3 sets of 12 reps
The band should be placed just above the knees while your feet are just outside the hip-width. Similar to how you would sit in a chair, drive your hips back and down. Push into your heels as you stand back up while keeping your chest straight.
• Banded single-leg Romanian deadlift: 3 sets of 15 reps on each leg
Place the band under one foot and plant it firmly. Hinge at the hips and bend forwards while trying to keep the hips and shoulder in line with the back heel. Drive the leg forwards to return to the starting position before repeating.
It is important to regularly exercise the leg muscles in order to get maximum results. It is not necessary to work out in the gym. The exercises can be done without any equipment or with them for better results. Incorporating these three types of training into a weekly routine can help you build strength and endurance.