For 1 0 years I have seen many people who are wrong and unsafe performing exercises in the gym. Overwhelming most of these exercises focused on muscle training legs.
People rounded their backs and worked too heavy, risking injure joints or lose balance.
In fact, you don’t have to go to the gym to pump up large and bumpy leg muscles!
We know that one of the main disadvantages of gymnastics is not enough leg exercises, but we can give them excellent load, working with its own weight and additionally using shells.
In this article I will try to change your attitude towards exercises. for legs with own weight.
- How to build leg muscles at home
- Warm up
- Squats (10-15 reps)
- Foot Machs (20 reps per leg)
- Gymnastic exercises for legs
- 1) Squats (intermediate level)
- 2) Lunges with jumps (intermediate level)
- 3) Leg curl with gymnastic rings (medium level)
- Advanced Leg Exercises
- 1) Squats on one leg (“Pistol”)
- 2) Bulgarian split squat
- 3) Squat jumping
- Entry Level Exercises
- 1) Half squat with emphasis on the wall
- 2) Buttock bridge
- 3) Assisted Squats
- 6 exercises with dumbbells to train leg muscles at home conditions
- Training Description
- Workout program with dumbbells for leg muscles at home
- How to build leg muscles at home
- Warm up
- Squats (10-15 reps)
- Foot Machs (20 reps per leg)
- Gymnastic exercises for legs
- 1) Squats (intermediate level)
- 2) Lunges with jumps (intermediate level)
- 3) Leg curl with gymnastic rings (medium level)
- Advanced Leg Exercises
- 1) Squats on one leg (“Pistol”)
- 2) Bulgarian split squat
- 3) Squat jumping
- Entry Level Exercises
- 1) Half squat with emphasis on the wall
- 2) Buttock bridge
- 3) Assisted Squats
- 6 exercises with dumbbells to train leg muscles at home conditions
- Training Description
- Workout program with dumbbells for leg muscles at home
How to build leg muscles at home
I will give a series of exercises from the initial level (most of which you probably know) to advanced.
Try exercises from an advanced level and see how much effort they require from you. Share your experience in the comments. Tell also what other gymnastic leg exercises you know.
So let’s get started.
Warm up
If you can do these exercises at home, this does not mean that you do not need to warm up properly. To protect yourself from injuries, before training legs, do the cycle 3-5 times next exercises. They are also good for preparing for a run.
Work at a pace. You should sweat by the time when finish it.
-
Squats (10-15 reps)
-
Foot Machs (20 reps per leg)
Start with a small amplitude and gradually increase it.
- Lunges
Perform 10 repetitions on each leg, taking BIG steps.
Gymnastic exercises for legs
1) Squats (intermediate level)
EACH of you, regardless of your fitness level, should perform some form of squats.
Squats are natural movements for our body, which help improve central nervous system health.
Squatting with your own weight is a very flexible exercise, then there you can do it in various ways (raise your hands above head, put them behind the head, put them apart, etc.).
Stand straight, spread your feet shoulder width apart. Do Deep breath. To protect your back, tighten your abdominal muscles and buttocks.
As you squat, imagine sitting in a chair (take your pelvis back). The back should remain upright on throughout the exercise. Knees should be right above socks.
If you bend or round your back, or your knees leave correct position, then STOP, otherwise you can get an injury.
2) Lunges with jumps (intermediate level)
This exercise is the same as normal lunges, only here when you rise from the lower phase you take a jump and land on the opposite leg. Everything is done in one quick motion.
If from my description you do not understand how to do this exercise, then watch the video. Actually, it’s not like that. complicated as it seems.
If at some point you cannot follow the technique or start to lose balance, then it’s time to stop and take a break.
3) Leg curl with gymnastic rings (medium level)
If squats and lunges are aimed at the development of quadriceps, then flexion of the legs in the rings work out the muscles of the buttocks and back thigh surface.
Install the TRX rings or loops so that they are on a distance of about 30 cm from the floor. Lie on your back and extend your legs into the shell rings.
Tighten your buttocks and back muscles to protect your back. Bend legs, bringing rings to the buttocks. At the same time, lift the pelvis up (as like making a bridge). To work out your hip biceps better pause (2-3 seconds) in the upper phase of the exercise.
Advanced Leg Exercises
1) Squats on one leg (“Pistol”)
Squats on one leg – a real test for legs on flexibility and strength.
Do not be discouraged if you can not do it exercise!
Stand straight, arms outstretched in front of you. Tear one leg off sex and slowly begin to squat. Squatting down, pull a raised leg in front of you. If you feel knee pain stop immediately.
If you can’t complete this exercise, change it. For put the raised leg in the gymnastic ring suspended in front of. This will help you to comply with the technique, as well as provide support when lifting from a squat.
2) Bulgarian split squat
This name hides the usual squats, but with allotted back foot.
Stand with your back to the bench at a distance of about 60 cm. one foot back and place it on the bench. Keeping the top body in a straight position, lower yourself in a squat as low as possible (without uncomfortable sensations).
Ideally, the thigh in front of the legs should be parallel the floor. Follow the prescribed number of repetitions (usually 8-12 ), and then swap legs. If the exercise seems to you too lung, then in the lower phase of the exercise, pause for 2-3 seconds, raise your hands above your head or do both together.
3) Squat jumping
Stand straight, take a deep breath in your stomach, tighten your muscles buttocks and abs.
Get as deep as you can into the squat and start jumping on socks, without leaving this position.
Jump until you can follow the technique exercises (usually this takes about 30-60 seconds).
Entry Level Exercises
1) Half squat with emphasis on the wall
This exercise is a great way to build strength. quadriceps. It will prepare you for more advanced forms. squats.
Lean against the wall with your feet apart about 30-45 cm from her. Lower to the squat position. Hips must be parallel to the floor.
Hold this position as long as possible without putting hands on hips.
This is a great exercise for basketball players who want to improve your defense game.
2) Buttock bridge
If we don’t have access to rings and TRX loops, or your level training does not allow bending of the legs with these shells, then such a bridge will help you work out your buttock muscles perfectly and back of the hips.
Lie on your back, bend your knees, put your hands on the floor along the body. Tighten the muscles of the buttocks and abdomen, and then, pushing heels off the floor, lift your torso up.
If you do everything right, you will immediately feel the work gluteal muscles.
3) Assisted Squats
As I said, EACH of you should do squats. But some may need help at first, and that’s fine.
As in the case of the “pistols”, you need to hang before a ring or a rope. Holding on to the shell as a prop get down in the squat, and then get out of it.
If the exercise seems too easy for you, pause (2-5 seconds) in the lower phase of the exercise to work out better quadriceps.
Summary:
There are many exercises with your own weight, aimed at strengthening the muscles of the legs. You must understand the main thing – legs need to be trained.
Many athletes neglect leg exercises and train in mostly upper body. You should not do that. In the end legs help us move around
Take care of them and they will take care of you!
6 exercises with dumbbells to train leg muscles at home conditions
Don’t have access to the squat power frame? No problem! WITH with this home dumbbell training program you can effectively pump up the quadriceps and biceps of the hips.
Program description
| the main objective | Build Leg Muscles |
| Training direction | Work on individual muscle groups |
| Level | Elementary |
| Number of workouts in a week | 1 |
| Required shells | Dumbbells |
Training Description
Reading sports forums where everyone is advised to do squats with a barbell, you might get the impression that at home conditions it is impossible to organize an effective training of the legs. Is not truth.
This home workout involves working with dumbbells only, and can be completed in about 1 hour. A break between training should be 4-5 days.
You can use this program as part of a 3-day split. (traction / leg presses / leg training), and also it is well suited for 4-day split for muscle building.
Try to do as many quality reps as possible in every approach. Do not exercise until muscle failure. Stop exercise as soon as the technique begins to deteriorate.
When you can perform the prescribed number of repetitions, increase working weight.
Workout program with dumbbells for leg muscles at home
| Training quadriceps | ||
| Exercise | Number of approaches | Number of repetitions |
| Goblet squats | 3-4 | 8-12 |
| Dumbbell Lunges | 3-4 | 8-12 |
| Lifts on a step platform with dumbbells | 3-4 | 15-20 |
| Bulgarian split squat | 3-4 | 8-12 |
| Biceps Workout hips | ||
| Exercise | Number of approaches | Number of repetitions |
| Deadlift on straight legs with dumbbells | 3-4 | 10-12 |
| Leg curl with dumbbell between the feet | 3-4 | 10-15 |