Effective Legs Workout
You can come up with an effective yet easy legs workout at home. With whatever you have lying at your home, just a room with an exercise mat or a proper home gym, staple exercises like lunges, squats, and deadlift with variations can help you tone your legs.
In order to get the desired result, you need to find and include workouts that can target the majority of leg muscles in your quads, glutes, and hamstrings. Adding compound exercise will help you to work on multiple muscles at the same time which will help you to save time while burning more calories.
So, for a better result, it is highly recommended that you add or incorporate resistant bands, body weight, and weight while working out. Next, some leg workouts to try at home have been mentioned that can help you to change the game entirely. So, without further ado:
Effective Legs Workout At Home
For the following legs workout at home, you will not need anything more than just your bodyweight. Bodyweight leg exercises are a must if you want to build muscle and improve endurance and strength. They are great to improve stability and mobility as well.
1. Hip Bridges
Sets: 3 sets of 12 reps.
The area targeted: obliques, core, glutes, hip adductors, and hamstrings.
To do this exercise, firstly you need to lie on your back while bending the knees and keeping the feet flat on the floor. In this position, you can touch the heels of your foot with your fingertips.
After this, you have to squeeze your glutes and brace the core and lightly push into heels and lift your hips. Do make sure that you lift your hips until your hips, shoulders, and knees are in a line. Once you have done this, gradually lower the hips back to the floor.
2. Jump Squats
Sets: 3 sets of 10 reps
Area targeted: Core, lower back, quads, and hamstrings.
You should definitely include this one in your legs workout at home routine. Start by standing in the way your feet are just outside hip width. After this drive the hips back and then go down to do a squat.
Make sure to keep your chest up. Do focus on your hips breaking below your knee crease. To stand up you need to push into heels. You have to jump back up as jumping will ensure that calories are burnt. It is also helped you to increase the intensity.
For these exercises, you will need weights like kettlebells and dumbbells. However, if your home does not have these items then use household items like a water bottle, weight backpacks, and food cans to act as the weight.
1. Pendulum lunges
Sets: For each leg 3 sets of 10 reps.
The area targeted: Calves, glutes, and hamstrings. It also improves balance and stability.
You need to hold the weight of the object of your choosing close in front of your chest. After that, start with a forward lunge with your dominant leg while keeping the other leg still until the reps are done. Make sure to keep your weight in your dominant heel.
Then, push out of the heel in order to stand up. Immediately you have to do a reverse lunge with your dominant leg in the back. Before switching legs to ensure to complete all reps on one side.
2. Romanian Deadlifts
Sets: 3 sets of 12 reps.
The area targeted: Upper back, core, glutes, and hamstrings.
For this legs workout at home, stand tall with your feet under your hips. If you do not have a barbell, then use the handle of a mop or broom. You have to hold the weight by your side in both hands.
To begin, slightly bend the knees and hinge at your hips. You need to keep the core engaged and drive the hips back until you feel a stretch in your hamstring area. Do make sure to squeeze your glutes before returning to the standing position.
For maximum results and benefits try doing a leg routine for 4-6 weeks. If you are looking to build muscle then it is best to keep on adding challenging movements. Once you get the hang of these legs workout at home, you can add resistant bands to up your game and follow a more advanced workout routine.
Start with exercises like banded air squats and banded single-leg Romanian deadlift. They are easy to follow and known for targeting areas like hip abductors, glutes, quads, core, and hamstrings.
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