8 Leg Exercises to do at Home

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A new lockdown does not mean that you have to stop exercising.

Training at home is possible and even recommended, both for physical health and mental health. 

For that, we bring you some home leg exercises that will help you stay active so you can continue to achieve your goals.

It is true that being at home, due to another period of lockdown some countries are going through, can lead to physical inactivity. 

This can have unwanted consequences, like a decrease in lean mass and an increase in fat mass.

However, you want to avoid this and dedicate a few minutes each day to working out.



Working out during lockdown: Why should you do it?


By keeping your routine of working out, just as you did before lockdown, you will ensure that the body remains active and in use, without running the risk of muscle atrophy.

Likewise, consistent training makes the muscles and metabolism remain active and counteract the increase of fat mass.

Plus, by working out you are increasing your "well-being" hormones, namely dopamine and serotonin.

These hormones will make you feel happier and be in a better mood.

After all, one of the things we have learned during this pandemic, it's the importance of taking care of your mental health.

With people losing their income source, unemployment, and isolation, many people begin to show various signs of tiredness and depressive symptoms. Any kind of sports is a way to counter such symptoms.



8 Leg Exercises you can try today!

You can make your home workouts stimulating, motivating, and even fun. Make sure to change your routines and exercise choice often, so you don't get bored easily. 

Today we are focusing on your lower body!

Like all the exercises you do at home, you can make progressive overload by increasing the weight you use, the number of repetitions, or reducing the rest period between sets.



1. Plyo Box Step Up

You should start this exercise by placing one of your feet in the plyo box, lift your body, perform the full extension of the knee, and then, return to the initial position. 

Start with the left leg and repeat 15 times. Then, change legs. Perform two sets. 

Do you want to make the exercise more demanding? Then hold a dumbbell in each hand or a kettlebell with both hands close to your chest. 



2. Goblet Squat

Squatting is the complete leg exercise. It works all the muscles on your legs.

To make it harder and better, follow the same example as the previous exercise: hold a dumbbell in each hand or a kettlebell with both hands close to your chest.

Perform 20 reps for three sets. 



3. Glute Bridge with a dumbbell and exercise band 

Lie down on your back, on top of an exercise mat

Flex your knees and extend your arms along your body. Place a resistance band, of appropriate resistance, in the middle of your thighs. 

Then raise the pelvis, contracting the abs and glutes, then slowly descend towards the ground. 

Place a plate or dumbbell on top of the abdomen if you think the exercise is too easy.

Do 15-20 repetitions for two-three sets. 



4. Forward lunge with ankle weights

Start by placing ankle weights on (you guessed it) your ankles.

Then, perform a forward lunge. Direct the knee movement of the rear leg towards the ground, creating a 90º angle. The trunk must be perpendicular to the ground, straight, and properly aligned with your thigh.

If you want something more difficult, then hold a dumbbell in each hand.

Perform 15 reps on each leg over two-three sets. 



5. Dumbbell Bulgarian split squat


Support your foot on top of a plyometric box and hold a dumbbell in each hand.

Bring yourself forward and perform the split squat. Make sure the knee does not go past your feet.

Change legs and perform 15 reps for 2-3 sets.



6. Single-Leg Deadlift with a dumbbell or kettlebell

Hold a dumbbell or kettlebell in your left hand and keep your arm aligned with your body. 

Bend the torso, sliding the weight by your leg to the ground and lift the left leg back, completely stretched, making a 90º angle. 

Change hands and leg and perform 15 reps in each, over two sets. 



7. Kettlebell Swing

Place your legs shoulder-width apart, slightly bend your knees and torso.

Hold the kettlebell with both hands and arms tightly. Swing backward, through the middle of your legs, and forward until your body is straight and your arms are extended forward. It's a fast exercise, with continuous movement. 

Perform 20 reps for 2-3 sets.



8. Dumbbell Lateral lunge

Place your feet at shoulder-width apart and hold a dumbbell in each hand.

Make a lateral lunge with the left leg while slightly flexing the torso. Return to the original position and repeat the movement to the right side. 

Perform two sets of 20 reps. 

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