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Even though gyms are closed, and we’re trapped up inside our homes due to Covid-19 pandemic, we shouldn’t disregard taking care of ourselves, working out for the benefit of our physical and mental health. And we can work out at our own homes, whenever we want and feel like it. Even before pandemic and when it’ll be over (when there will be a vaccine for this specific virus), so many of us don’t have time for gyms. So make your own – at your home.
I know that a lot of people don’t like leg day, but in this article I’ll present to you why it’s important, what are the benefits, and what are the best leg workouts at home.
Why It’s So Important
First and foremost, leg exercises target some of your body’s biggest muscles including the quads and glutes. Working large muscles requires more energy, which means that you’re burning more calories.
Having strong legs is very important, you need legs that are strong enough to literally carry you through life. Everything from walking up a flight of stairs, lifting your child/children or heavy things, up to whatever goals you may have.
Leg exercises often recruit multiple muscles, therefor leg exercises can be more taxing than most upper-body moves. And gents attention! Do you know that multiple studies have linked leg exercises and testosterone production?
- Bodyweight Squats – great exercise and perfect for warm-up.
- Stand with your feet about shoulder-width apart, slightly turned out with your weight on your heels, and your toes pointed slightly out. Raise your arms in front of you, aligned with your shoulders;
- Hinging at your hips and bending your knees, lower back and down until your thighs are parallel to the ground.
- Drive through your heels to stand back up straight. Squeeze your butt and keep your core tight as you stand. Repeat.
- 15-20 reps, 2 sets
- Stationary Lunge
- Split your stance with your right leg in front, like making a huge step forward. Your right foot should be flat on the ground, and your left foot up on its toes;
- Bend your knees and lunge until your right thigh is parallel to the ground. Your knee should be aligned with your ankle;
- Push up through your right foot to return to the starting position.
- Repeat 10-15 times then switch legs.
- Kettlebell pistol squat – this exercise will help you master the holy trinity of fitness – stability, strength and mobility. It’ll challenge your core and will build strong quads while increasing balance.
- Hold one kettlebell with both hands just under your chin.
- Lift one leg off the floor and squat down with the other.
- Drive through the heel and bring yourself back up to standing position, without letting your leg touch the floor. Lower back down and repeat.
- 10 alternating reps.
- Dumbbell lateral lunge
- Stand with your feet together holding the dumbbells at your sides. Take a large step out to the left.
- Lower into a lounge sinking hips back and bending left knee to track directly in line with your left foot. Both feet should be pointing forward.
- Push through your left foot to return to stand; repeat on the opposite side.
- 20 alternating reps.
- Dumbbell reverse lunge
- Stand with your feet together holding the dumbbells at your sides, palms facing in.
- Step back with your left foot and lower into a reverse lunge, keeping your chest tall.
- Push through your left heel to return to stand; repeat on the opposite side.
- 20 alternating reps.
- Bulgarian Split Squat – single-leg training can yield serious strengths gains
- Stand lunge-length in front of a bench (or small sturdy table). Hold a dumbbell in each hand and rest the top of your left foot on the bench behind you.
- Lower your body until your left knee nearly touches the floor and your right thigh is parallel to the floor.
- Repeat 10 times then switch legs and do 10 more
- Dumbbell Stepup
- Stand behind a bench. Hold a dumbbell in each hand.
- Step onto the bench, but leave your trailing leg hanging off.
- Step down to the starting position, and then step onto a bench with your other leg
- 20 alternating rep
- Glute Bridge Walkout
- Lie on your back on the floor (on the mat) and bend your knees so your feet rest on the floor close to your butt.
- Brace your abs and drive your heels into the floor to raise your hips into the air.
- From there, walk your feet out in a V shape, taking small steps with your heels forward and away from the midline of your body. Keep your hips up.
- Continue until your legs are extended and then walk them back in. That’s one rep.
- 10 reps
- Single-Leg Glute Bridge
- Lie on your back on the floor and bend both knees so that your feet rest on the floor close to your butt
- Braise your abs and raise one leg up.
- Drive the heel of the other foot into the floor. Bridge up until your body is in a straight line.
- Hold that position for 5 sec.
- Get back to the starting position and repeat with your other leg
- 10 alternating reps
- Swiss Ball Wall Squat
- Place the ball against a wall and stand with your back against it, holding it in place.
- Place your feet shoulder-width apart and turn your toes out about 15 degrees.
- Squat down as low as you can, rolling the ball down the wall as you descend.
- Make a controlled return into a starting position. Repeat
- 10 reps
Don’t skip leg day
Leg day training can be brutal but it’s completely worthwhile. Training your legs challenges your entire body. When you do these exercises, you’re not just hitting the major muscles. You also work your core, improve your balance, and increase strength of your whole body.
Word Of Warning
If you’ve had any serious injury, please, consult with your doctor when, and how, to start exercising.
Adjust the number of repetition of each exercise to your current fitness condition, then slowly increase the number of repetitions. Even if some exercise is to heavy for you in first, skip it for a while. Try again later, let’s say a month or two, and you’ll see that’s not so hard now 🙂
Thank you for reading this article. If you have any question, or want to leave a comment – impression, suggestion, your thoughts, experience… please do so in the comment section below, and I’ll be happy to help you out.