Exercises to train your legs at home

The leg training you can do at home is simple and very easy, it allows you to work the glutes, calf, thigh and back of the leg, and can be done with or without the use of weights.

Surely after trying it you will understand this simplicity and repeat it again!

These exercises help to improve endurance and muscle strength, but also to tone the skin, combat sagging and, in the case of women, improve the appearance of cellulite – extremely important!

However, the physical conditions and limitations of the body must be taken into account in order to avoid injuries such as bruises or muscle strains.

Therefore, we recommend that an evaluation be carried out by a doctor before starting any physical activity and also by a physical trainer who will guide training.

Certainly both will meet your needs and objectives in a completely individualized way and consequently you will have better results.



How to do leg training at home?


For your guidance:

Leg training at home can be done 1 to 2 times a week, with exercises that work on strength, resistance and balance, for example. Certainly, wanting to do this more often will not be a problem.


It is important, before starting training, to warm up to improve muscular performance, activate circulation and of course prevent injuries.

A good warm-up option, which we can recommend, is to take a 5-minute walk, jump in a row, for example 10 to 12, as fast as you can or go up and down stairs for approximately 5 minutes.

We recommend some exercise options to do a leg workout at home:



Leg raise



Leg raises are an exercise that greatly improves the mobility, flexibility and muscle strength of the glutes and the back of the thigh.

It also works the hip muscles, so it can help with body balance.

How to do the exercise:

Take a chair and place one of your hands on the back. With your spine straight and your abdomen contracted, you should raise one of your legs forward and then bring it back, just like a pendulum.

You should repeat the exercise with the other leg as well and return to the starting position. This training can be done in 2 or 3 sets of 10 to 15 repetitions.


With weight:

Leg raises can be done using a weight, such as a shin guard (one on each leg). The weight must be recommended by a physical trainer.




plantar flexion

This exercise helps us strengthen our calf muscles, as well as improving our body’s balance and preventing worrying injuries during running or walking training.

How to do the exercise:

You should lean on a wall or the back of a chair. With your spine completely straight and your abdomen contracted, you should stand on tiptoe, then return to the starting position.

This training can be done in 3 series of 12 to 20 movements, with 20 to 30 seconds of rest between each series.


With weight:

You can use a shin guard, on each leg, or hold weight in hands like dumbbells or bottles of water (or sand), in order to intensify muscle work.






The squat is, without a doubt, a very complete exercise for the legs as it works the glutes, thighs, calves, the back of the legs and the abdomen.

How to do the exercise:

Standing with your feet shoulder-width apart. Your back should be straight and your abdomen contracted.

Slowly descend and bend your knees, leaning your torso slightly forward and pushing your buttocks back. The idea is as if you were sitting in a chair.

Then you should go down until your knees are at a 90º angle but do not go beyond your toes. Return to starting position.

You should do 3 sets of 20 repetitions with 1 minute rest between them.


With weight:

You can use it as a weight, such as a kettlebell or um dumbbell, but if you don’t have them, You can, for example, use one or more 1kg packages of rice that you should place inside a backpack.

Then take the weight (the backpack), and with both arms in front of the body, hold it and perform the squat movement descending with the arms aligned to the body.



Isometric squat



This exercise, the isometric squat, is actually another form of squat, it works the muscles of the glutes, thigh, back of the thigh and lower back.

This exercise has the advantage of helping to prevent injuries, increase resistance and define and strengthen muscles.

How to do the exercise:

Support your back against a wall, spread your legs at a distance that corresponds to the width of your shoulders. Bend your knees and lower yourself towards the floor (sitting position), thus forming a 90º angle.

Then you should stay in this position for 45 to 60 seconds. After this time return to the starting position.

You should repeat in sets of 3, with a 1 minute rest between each.

Another excellent option for doing the isometric squat is to use a ball between the back and the wall.


With weight:

You can use as weight, for example a dumbbell or a bottle full of water, and do the isometric squat by placing your arms in front of your body. With both hands together holding the weight in line with the body and between the legs.



Bulgarian squat



The Bulgarian squat is one of the best-known and most efficient workouts for working the thighs and glutes, as they improve muscle strengthening and stretching, as well as toning the legs.


How to do the exercise:

On your back, you should rest one leg on a chair, keeping the other foot on the floor.

Then you should flex the knee of the leg that is resting on the floor, descending as if you were squatting. It is very important to keep your spine straight, feet and hips properly aligned.

Perform 3 sets of 10 repetitions with each leg, resting 1 minute between each set.


With weight:

You can use a dumbbell in each hand to do squats or use a bottle filled with water or sand or even use a 1 kg package of rice, for example.





After the 5 exercises to train your legs at home, what to do after training



After a leg workout, it is very important to stretch to help relax your muscles. This way you can reduce muscle stiffness and avoid cramps.

In addition, it will also tone your muscles, improve flexibility and prevent injuries.

Don’t forget that leg stretches should include the muscles in the front and back of the thigh and calf.

To do these stretches, it is not necessary to use weights.



Back thigh stretch


elongamento 1

This stretch, on the back of the thigh, can be done sitting on the floor, allowing you to stretch the hamstrings, glutes, calves and soles of the feet.

How to stretch:

You should sit on the floor with your legs straight, then bend one of your legs with your spine straight and shoulders aligned.

Then you should lean your body forward so that you can reach your foot with one hand and try to pull it towards your body, holding for approximately 20 to 30 seconds.

Repeat with the other leg.



Fore thigh stretch


elongamento 2

This stretch, of the front part of the thigh, should be done standing up and with your back straight.

This exercise will allow you to stretch the quadriceps muscle of your thighs, as well as the flexibility of your hips.

How to stretch:

You should lean on one leg and bend the other back. Then you should hold it with your hands for approximately 30 to 60 seconds.

Repeat with the other leg.


In fact, exercising your legs at home is possible and we must do it to avoid a sedentary lifestyle and associated diseases.


Source: Tua Saúde

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