NO GYM? NO LEG PRESS? NO PROBLEM... HOME LEG TRAINING!

 

1. Squats:

   • Stand with your feet shoulder-width apart.
   • Engage your core, keep your chest up, and look straight ahead.
   • Lower your body by bending your knees and pushing your hips back, as if you're sitting down.
   • Aim to lower yourself until your thighs are parallel to the floor, or as close as you can comfortably go.
   • Keep your knees in line with your toes and avoid letting them collapse inward.
   • Push through your heels to return to the starting position.
   • Repeat for the desired number of repetitions.
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2. Lunges:

   • Stand tall with your feet hip-width apart.
   • Take a step forward with one leg, maintaining a straight upper body.
   • Lower your body by bending both knees until your front thigh is parallel to the floor and your back knee is just above the ground.
   • Keep your front knee directly above your ankle and avoid letting it extend past your toes.
   • Push through your front heel to return to the starting position.
   • Repeat with the other leg and alternate sides for the desired number of repetitions.
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3. Step-ups:

   • Find a sturdy platform or step that is knee height or slightly lower.
   • Place one foot flat on the platform and step up, fully extending your hip and knee.
   • Keep your chest up, engage your core, and avoid using the back leg to push off.
   • Step back down with the same leg and repeat for the desired number of repetitions.
   • Switch legs and repeat the exercise.
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4. Glute bridges:

   • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
   • Place your arms by your sides, palms facing down.
   • Engage your core, squeeze your glutes, and lift your hips off the ground until your knees, hips, and shoulders form a straight line.
   • Hold the position for a moment, then lower your hips back down to the starting position.
   • Repeat for the desired number of repetitions.
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5. Calf raises:

   • Stand with your feet hip-width apart near a wall or stable surface for balance if needed.
   • Lift your heels off the ground by pushing up onto your toes.
   • Hold the raised position for a moment, then lower your heels back down.
   • Repeat for the desired number of repetitions.
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6. Pistol squats:

   • Stand on one leg with the other leg extended straight out in front of you.
   • Engage your core and lower your body by bending the standing leg.
   • Try to maintain balance and control as you descend.
   • Aim to lower yourself as far as possible while keeping your extended leg off the ground and your heel flat on the floor.
   • Push through the heel of your standing leg to return to the starting position.
   • Repeat for the desired number of repetitions and switch legs.
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7. Wall sits:

   • Stand with your back against a wall and your feet about hip-width apart.
   • Slide your back down the wall until your thighs are parallel to the floor, or as close as you can comfortably go.
   • Your knees should be directly above your ankles, forming a 90-degree angle.
   • Hold this position for a desired duration, keeping your core engaged and your back pressed against the wall.
   • Stand up and rest before repeating the exercise.
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8. Single-leg hip thrusts:

   • Sit on the floor with your back against a stable surface such as a couch or bench.
   • Bend one knee and place your foot flat on the ground.
   • Extend the other leg straight out in front of you.
   • Press through the foot