10 Moves For Killer Leg Workout at Home
Now is the perfect time to prepare for the upcoming summer season,
because to get your legs in perfect shape you need time and a good
training program.
Practicing these 10 movements will guarantee you to achieve great
results in a very short time.
1. Dumbbell Deadlift
Hold a dumbbell in each hand.
Bend at the waist and bend your knees a little, allowing the dumbbells to
drop close to the ground.
Come up to the starting position. That’s a repeat.
Try to perform between 10 and 15 repetitions.
2. Pulse squats
Get into a squat position, with your feet shoulder-width apart and your
hands together in front of you.
Squat down and instead of going all the way back up, go less than halfway
up and go back down.
Complete 3 sets of 20 beats.
3. Jumping lunges
Get into a split stance with your right foot forward and your left foot
back. Go down into a lunge and immediately push down to the ground to jump
up as you switch feet.
Complete 16 reps total, alternating legs on each jump. Rest and repeat
until you complete three sets.
This exercise is high intensity, but it also gets results quickly. So
while it’s good to practice once or twice a week, make sure to keep your
routine within personal limits.
4. Speed skaters
Jump to the side and, while touching the balls of your feet to the
ground, bring your opposite leg back.
Immediately jump back in the other direction, continuing to alternate
until you complete the reps.
Perform between 25 and 50 repetitions in total.
5. Calf raises
We know that a very common knee-related injury is a torn meniscus, which
is part of the spinal cartilage on both sides of the knee, which is
located between the two largest bones of the lower leg and the upper leg
bone and is more prone to knee torsion injuries or other degenerative
changes.
This exercise initiates the help of the meniscus by strengthening the
muscles that surround and stabilize the knee, it helps the ankle muscles
improve coordination and balance, thus keeping the knee in the proper
plane because they put minimal pressure on the knee and are ideal for the
recovery of a damaged meniscus.
Stand with your feet hip-width apart and a dumbbell in each hand (this
exercise can be done without dumbbells, but is more effective with
them).
Get as high as you can stepping only with the balls of your feet. Hold
the position for a moment and lower to the starting position. That’s a
repeat.
Perform between 25 and 40 repetitions in total.
6. Cup squats
Stand tall with your feet spread wide and your hips turned slightly
outward.
Hold a dumbbell or kettlebell in front of your chest while keeping your
elbows close to your body.
Bend at the hips, knees, and ankles to squat down.
Continue until your hips are slightly lower than your knees.
o get up, push your feet toward the ground and return to the starting
position.
Complete 10 reps, rest, and repeat for a total of two to three
sets.
7. Reverse lunge with kick
Front kick reverse lunges are great for ensuring you engage your quads,
glutes, and core while getting your heart rate up.
Start in a standing position, step back into a reverse lunge, then bring
that same foot forward into a front kick.
It is important to lean back slightly as you kick forward. This will help
activate your core and increase your range of motion.
Focus on repeating this exercise with one leg for 10-15 repetitions, and
then repeat with the other leg.
8. Kettlebell swing
You have to start standing with your legs wider than the width of your
hips and with both hands holding the kettlebell between your legs and then
you have to slightly bend your knees.
Next, you have to lean your chest forward, and swing the kettlebell back
between your legs and then push your hips forward until you’re in a
standing position. And then simultaneously throw your arms straight out in
front of you while keeping a firm grip on the dumbbell and repeat.
You have to make sure that you are pushing your hips back and forth;
these are push ups, not squats.
Complete between 15-20 swings.
9. Jump Squats
Start standing with your feet together, arms bent, and hands clasped
behind your head.
Jump your feet out and when you land, immediately crouch down, keeping
your arms where they are.
Extend your legs and jump your feet back to the starting position,
immediately jumping back out.
Complete 3 sets of 12 repetitions.
10. Plank with leg raises
Lie face down, in the typical plank position, resting your forearms on
the ground.
Raise your right leg as high as you can, then lower it back to the
starting position and do the same with your left leg. This is a
repeat.
Complete 12 repetitions.
