The leg muscles have the function of moving and stabilizing the lower limbs. Therefore, strengthening them will greatly benefit leg locomotion.
They are the foundation of the body and include different joints, numerous bones, and muscles connected to each other. Well-defined and strong legs will serve to make our bodies more harmonious and well proportioned.
here is the 8-leg workout to improve your health.
1-Squats:
It is a very common leg exercise. It is all about standing with your arms at your sides, your legs extended in line with your shoulders, and your toes slightly out.
Then bend your knees as if you were going to sit down, pushing your pelvis back and bringing your arms up to shoulder height, stay in that position for 5 minutes and then come back up, straighten your knees and bring your arms back as far as possible. body length.
2-Lunges :
Within the leg training that you practice at home, you should not miss the strides, since this exercise will particularly help you a lot to tone your thighs and buttocks.
The starting position is standing with your hands on your waist and your legs slightly apart. You must take a step forward (it should not be too long or too short) keeping your torso as straight as possible, then you must bend the leg that is left behind until the knee almost reaches the ground but without touching it and the front leg does not bend more than 90 degrees at the knee.
3-Step Ups:
Dare to put on the best music at home to practice this entertaining exercise that will help you strengthen your legs. The Step is worked through exercises on a step or platform, in which you will have to go up and down continuously, you can combine it with aerobic exercises to achieve better results.
This leg exercise to do at home will help you tone your thighs and buttocks, and it also works very well as a cardiovascular exercise.
4-Side stride:
Similar to the simple lunge we discussed earlier, this one should be done to the side. It is a leg exercise to do at home that is also very effective, as it will help you tone your quadriceps, thighs, and buttocks.
To begin, you must stand with your legs slightly apart and your abdomen contracted. You start by moving one leg to the side, thus bringing your body weight to it, resting your foot on the ground while you bend your knee.
It is important that the thigh of the flexed leg is parallel to the ground and the foot and knee must point in the same direction, stay like this for 5 seconds. Then return to the starting position, rest, and then repeat with the other leg.
5-Gluteal bridge:
This is an excellent exercise to do at home, where we focus on toning and lifting the buttocks. To do it, you should preferably position yourself on an exercise mat, on your back with your arms at your sides and your knees bent up.
Take a breath and lift your hips, keeping your back straight and contracting your buttocks, hold that firm position for 3 seconds and lower back down.
6-Dead weight:
The deadlift is a basic bodybuilding exercise.
To work the posterior area such as the hamstrings, calves, core and glutes, the deadlift is one of the best leg workout to do at home, however, like all other exercises, it is important to do it correctly.
To perform this exercise you will need some weight (water bottles, dumbbells…).
During the execution of this exercise, keep your back straight and your head looking straight ahead. Stand with your legs shoulder-width apart and hold the weight with both hands, keeping your arms straight. We open the chest, and with a straight back we lower the trunk by flexing the hips until the weight reaches below the knees. (remember to keep the weight close to the body)
We return to the initial position by performing outside with the legs (The legs and the lower back muscles drive the upward movement)
7-Single leg deadlift:
This is an excellent leg exercise to do at home, where you will test your balance while exercising a large number of muscle groups.
Keep your legs slightly bent, and bring one leg back as you lean your body toward the ground, supporting your weight on one leg. You can do it with a weight, which can be a dumbbell or a bottle of water that you will hold with one hand or with both, so you will have to work on balance with a set of muscles, including those of the lower back.
8-Wall sit:
It is an excellent leg workout that will also help you tone your waist, thighs and buttocks. To do it you will only need the support of a wall and that’s it.
It is similar to a squat, with one minor difference: you must support your back against the wall while lowering yourself as if you were sitting on a chair, staying in the static position for 30 inches or so depending on your own resistance, then gradually lengthen the time.