How To Work Your Legs In The Comfort Of Your Home?

The idea of ​​going to a gym to work out doesn’t sound very exciting to most people. Fortunately, it is also possible to work your legs without leaving the house, simply and effectively.

The comfort of the house changes absolutely nothing. In addition to being a space of intimacy with oneself, it is also important to consider the ease with which many tasks can be performed.

In fact, the argument of not wanting to go to a gym is not the only one present when it comes to preferring home.

Avoiding the hardships of the weather, traffic, or looking for suitable clothing to exercise can also play a role.

work legs at home

The devices present in gyms are useful when it comes to working the lower limbs of the body. However, to have a good workout all you need to do is have attitude, disposition and a not very large space.

There may not be much inspiration for this, but knowing how important it is to strengthen your legs is enough to motivate us to exercise at home.

If you have an exercise mat, things might work better. Otherwise, it is advisable to look for padded surfaces such as a rug.

Easy leg exercises

For not having equipment or other elements present in gyms, it is recommended to create  exercise routines where the body is the main protagonist.

So, let’s introduce some exercises to perform from the comfort of your own home. Check out!

Quadriceps on a chair

We start training at home with an exercise that is very simple to do, and at the same time effective. For that, we need a chair.

• We will sit with our legs together and relaxed. Your back should be straight and your hands resting on the side of the chair.
• Subsequently, we must make an asymmetrical extension of the legs, bringing them forward without bending the knee.
• We will start with one of the legs (for example: right leg).
• Let’s take it forward with a slow movement to avoid injury. Let’s flex and go back down.
• Repeat the same movement with the opposite leg.

Butt Squats

When performing leg strengthening workouts many people overlook a key segment. Although not part of the legs, buttock squats contribute to leg movement.

Having strong glutes prevents injuries and favors the muscle segments of the lower limbs.

For this reason, it’s also essential to work on this area, and in this case we’re going to do a series of squats.

starting position

Let’s adopt the common squat position and make some variations:

• The toes of the feet should be “turned” outwards, as well as the knees.
• The feet will be a little wider apart in relation to the shoulders.

The rest is the usual posture: straight back, look straight ahead, and that’s it.

Execution

• Bend your legs by pulling your hips down and pushing your butt back;
• Hands can contribute to the balance of the body. Furthermore, it is recommended to perform the movement calmly and without haste.
• Finally, the number of sets and repetitions depends on each person, and must be relative to the practice and the goal set.

Strengthening of abductors

Another key part for the legs is the inner part, where the abductor muscle is present. The goal is to make you stronger.

starting position

This exercise can be done in the living room or any room with enough room to lift your legs sideways.

• To do this you should stand as straight as possible. The tips of the feet (metatarsals) should be pointed forward, and the head should also face forward.
• The hands will support the leg.

Execution

• We will start with the predominant leg, taking it to the side and lifting it as much as possible.
• We descend slowly until we reach the starting position.
• We will immediately repeat the movement with the opposite leg.

As with squats, sets and reps are person-dependent, and should be done according to desired abilities and goals.