The legs, as the main support of our body, are essential for our daily life and sports. However, many people may not be able to go to the gym regularly for leg exercises due to a variety of reasons. Here are five fitness exercises for leg training at home to help you easily train strong legs at home.
1. Squats. Squats are one of the most effective exercises for building the leg muscles. When practicing squats, you need to stand with your feet shoulder-width apart and your arms hanging down naturally. Then, slowly bend your knees and allow your hips to move back until your thighs are parallel to the ground. After pausing for a moment at the lowest point, slowly stand up. Repeat 10-15 times for a set and 3-4 sets.
2. Seated leg lift.
The seated leg press is a leg exercise that is perfect for doing at home. You need to sit in a stable chair with your feet on the pedals and slowly lift the pedals until your knees are slightly flexed. After pausing for a moment at the highest point, slowly lower the pedal. Repeat 10-15 times for a set and 3-4 sets.
3. Static semi-squat.
Static semi-squat is an exercise that strengthens the endurance of the leg muscles. To practice a static semi-squat, you need to stand with your feet shoulder-width apart and your arms hanging naturally. Then, slowly bend your knees and allow your hips to move back until your thighs are parallel to the ground. Hold the pose until you can't hold it. Repeat 3-4 times as a set and perform 3-4 sets.
Fourth, prone leg curls.
The prone leg curl is an exercise that works the muscles at the back of the thigh. You need to lie on a stable bed or on the ground with one leg straight and the other bent, pulling your heels towards your hips as far as you can. After pausing for a moment at the highest point, slowly lower your heels. Repeat 10-15 times for a set and 3-4 sets.
5. Stretch the legs of the elastic band.
An elastic band leg extension is an exercise that strengthens the muscles in the front of the thigh. You need to secure the elastic band to a stable object, then stand on one end of the elastic band and grasp the other end of the elastic band with both hands. Slowly bend your knees to allow tension in the elastic band. After pausing for a moment at the highest point, slowly stand up. Repeat 10-15 times for a set and 3-4 sets.
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