Exercises Free Body Legs: Guide to Effective Workout

In recent months, many people have been approaching the world of home workout, learning to take care of yourself with a training program that can be done in peace - and for free! [012752] Attention: in order not to overload the joint, it is essential that during the bending forward the knee never goes beyond the tip of the front foot. [012751] [012752] Repetitions [012751] [012752] : 10 per leg. [012751]

The most popular areas of the body for a desired new shape? In addition to the abdomen, the top positions in the ranking include legs And buttocks. And this doesn't just apply to women: there are many little men who dream of marble legs and an enviable behind.

Have you decided to get back in shape from home? [012753] Carry out a squat (bending on the knees) making sure that the back remains straight and that it is the buttocks that push backwards, as if we had to sit in an armchair behind us. Let's discover together the best bodyweight exercises for legs and how to do them correctly.

How can I train my legs at home? The benefits of bodyweight exercises

Before going into the merits of the exercises to do at home for the legs, let's briefly summarize the main advantages of bodyweight training:

• It is ideal for exercising at home, without paying gym fees;

• It does not require expensive equipment;

• It involves the whole body, acting effectively on both the cardiovascular and muscular levels;

• You can try different workouts all the time, without ever getting bored;

• Improve your endurance, coordination and attention;

• Many exercises are multi-joint, meaning they simultaneously tone the legs, buttocks and abdominals;

• When you're finished, you can rush to the shower, in the comfort of your own bathroom.

Can't wait to get started? After seeing how to get firm butt in a week, here is the list of best bodyweight exercises For train your legs from your home.

Exercises to train and tone your legs at home

First of all you need will. But equally fundamental is the technique: an essential combination to train profitably and achieve the desired results.

Before proceeding, three important clarifications:

1. The exercises shown are accessible to everyone, even non-experts. If you suffer from joint problems or any other pathology, ask your doctor for advice before attempting it;

2. The exercises illustrated can be performed without equipment, with the exception of the Bulgarian squat which requires the use of dumbbells or plastic bottles filled with water. We recommend using a mat for the entire workout;

3. Before starting your workout, remember to do a little warm-up (jogging on the spot alternating with jumping jacks is fine). At the end of the session, dedicate 5 - 10 minutes to stretching.

Read on to learn about thelist of exercises free body for legs and glutes and how to perform them properly.

Alternating lunges for lower limb strengthening

A perfect exercise to tone and strengthen your legs, thighs and glutes, alternating lunges are very easy to perform… and fun too!

Correct execution of alternating lunges: Standing, step your right leg forward and keep your hands on your hips. Bend your leg while keeping your back straight, then return to the starting position. The same goes for the left leg.

Repetitions: 40 times on alternate legs (total: 20 for the right leg, 20 for the left leg).

Bulgarian Squat to Strengthen Legs

Variation of the classic squat, the Bulgarian squat It is another very useful bodyweight exercise for strengthening the legs.

Compared to the previous exercise, the Bulgarian squat requires a little more physical preparation: if you don't feel up to it, opt for a normal squat.

Correct execution of the Bulgarian squat:

• Place a bench or a very high step behind you to act as a support for one of your feet;

• Extend the opposite leg in front of you, making sure that the calf is perpendicular to the floor;

• Place the sole of your front foot firmly on the ground, while the foot resting on the bench remains elevated. Look forward and keep your core upright;

• With two dumbbells or alternatively two bottles of water in your hands, lower yourself as if you were doing a single-leg squat. Only the leg that supports the weight works: the other accompanies the movement and helps maintain balance;

• Bring your knee almost to the ground, but without ever touching the floor, and hold the position for a few seconds. Then go back up;

• Slowly return to the starting position by pushing off the supporting leg and front foot;

Caution: to avoid overloading the joint, it is essential that during the forward bend the knee never goes beyond the tip of the front foot.

Repetitions: 10 per leg.

Squat jump

The squat again, this time combined with the jump.

Correct execution of the squat jump:

• Stand with your legs slightly apart, shoulder-width apart, and your arms stretched out in front of you;

• Perform a squat (bend on the knees) making sure that the back remains straight and that the glutes push backwards, as if we were to sit on an armchair behind us. Squat down fully;

• Once you reach maximum flexion, with your knees just above your ankles, jump vigorously upwards, keeping your head high and helping yourself with a slight movement of your arms;

• Land again by cushioning your legs as you land, with a gentle bounce on your knees.

Repetitions: 10-15 times without rest for 3 sets, with short recovery between sets.

Jump squat: how to do it and mistakes to avoid

Skip low

A very popular exercise among soccer players and track and field athletes, the low skip is a type of running that involves a noticeable lift of the knees. It can be done on the spot or on the run.

Correct execution of the low skip:

• Lift your legs just below your hip while keeping your torso and head tilted slightly forward;

• The shoulders must be still, while the arms must stand close to the hips moving in contrast to the legs (when we lift the left leg we carry the right arm forward, and vice versa);

• Maintain contracted abs.

Repetitions: on the spot 30 seconds of full sprint movement and 10 seconds of recovery. Repeat 5 - 7 times.

Donkey kick

The famous “donkey kick” is one of the best exercises for firming and toning the glutes.

Correct execution of the donkey kick: position yourself on your knees with your legs parallel and slightly open. Keep the torso straight and the belly in and inhale. As you exhale, swing your leg back to 90 degrees, making sure your thigh is parallel to the floor.

Repetitions: 20 times per leg.

You may also be interested in: “How to train at home with free body? No-equipment workout”

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