Exercising leg muscles can effectively improve leg strength and promote muscle coordination throughout the body. When it comes to leg muscle training, many people’s first reaction is to go to the gym to train their legs. But in fact, you can also exercise leg muscles at home. So do you know what exercises you can do to exercise leg muscles at home? Let’s go take a look below!
Warm up
The knee joints and ankle joints of the legs are relatively susceptible to injury, so the warm-up must be completed carefully. Specific actions can include weight-free squats, weight-free lunges, and high leg raises. Box jumping in place is also a good choice, but there are usually no wooden boxes in homes, and the floor may be slippery, so it depends on personal circumstances.
Goblet Squat
This action can be said to be a light-weight version of the squat, which can stimulate almost all the muscles in your legs and can also more standardize your squat movements. Stand with your feet naturally apart, hold one side of the dumbbell or place the kettlebell in front of your chest with both hands, straighten your upper body and slowly squat down until your elbow joints touch your knees or legs, then stand up. During this period, the back should be kept straight and the squat should be deep enough, and the movement trajectory of the dumbbell should be as far as possible directly above the middle of the foot.
Half squat against the wall
This action needs to be maintained for a certain period of time before you can feel it, and it can help protect and restore the knees. It also exercises the quadriceps, hamstrings and gluteal muscles. It is also beneficial to kidney deficiency. Keep your back straightStand straight against the wall, with your knees at 90 degrees so that your thighs are parallel to the ground. After the movement is stable, keep it for a certain time and try to persist to the limit. The specific time depends on your situation, which can be 2 minutes or 12 minutes. If your knees are injured and squatting hurts, squat slowly first, stop when you feel the pain, and just keep doing it.
Squat forward
Put your feet together, tighten your abdominal core, straighten your upper body, step one leg forward and squat down, with your center of gravity in the middle of your feet, and swing your arms naturally as you squat. Squat down until the front thigh and body form a 90° angle, the front thigh and calf form a 90° angle, and the back thigh and calf form a 90° angle; pause briefly, and then use your front leg to stand up and return to the starting position. Keep each stride the same size and keep your back knee off the ground.