Exercises

How to strengthen leg muscles at home. Leg raise lying on the side. An exemplary complex for the legs

Working out at home is much easier than you might think. How to load the muscles of the lower body can be done without simulators, a stepper or squats with a barbell. From the article you will learn how to pump up the legs of a girl at home without additional equipment. All you need is your body weight, maybe a chair, and a little motivation to really work your quads, hamstrings, inner thighs, glutes, and calves. And of course, this list of 13 no-equipment leg exercises that you can do anytime, anywhere.

Strong legs will definitely come in handy. Even if you're not training for a race or aiming for a specific athletic goal, having pumped legs will literally take you far in life. Anything from walking up stairs to lifting a heavy laundry basket is much easier if you have strength in your legs. Fortunately, effective leg exercises don't have to be complicated. What's more, they don't even have to require a gym membership. There are many bodyweight leg exercises that can be added to a training program to build muscle or improve strength and endurance.

Bodyweight exercises are realistic and functional: they help tone the muscles we use in everyday life. For example, when we squat, we actually sit down in an imaginary chair, which helps us improve our posture while actually sitting in a chair. As we rise from the squat, we push off with our heels and tighten our core muscles, which means we essentially develop great habits that carry over into our daily lives outside the gym.

Bodyweight leg exercises are also valuable because they allow you to learn the correct technique for some exercises before adding weights. You should not grab weights until you learn how to do simple lunges and squats without weights. Another advantage of bodyweight training is that it is always with you and absolutely free, so you can do these exercises anywhere and anytime! Are you interested in the best exercises that will help you easily pump up the legs of a girl who works out outside the gym? With exercises in your arsenal that can literally be done in any environment, you will definitely want to include them in your training program.

The exercises below will help develop strength and easily pump up a girl’s legs without special equipment, while preparing the body for more complex strength exercises with weights. Try them and feel your muscles.

1. Bodyweight squat

Stand with your feet about shoulder-width apart and spread your toes slightly apart, transferring your body weight to your heels.
Tilt your body forward, push your pelvis back and lower yourself into a squat. Bend your knees until your thighs are parallel to the floor.
Push off with your heels and straighten your body, returning to the starting position. While lifting, pinch your buttocks and tighten your core muscles.

Start in a standing position with your feet about shoulder-width apart.
Step back with your left foot, landing on your toes and bending both knees to a right angle.
Push off with your right heel to return to a standing position. As you rise, bring your left knee to your chest.
Repeat on the other leg.

3. Plie squat with calf raise

Stand with your feet shoulder-width apart, toes apart, hands on your hips or in front at chest level.
Squat down until your thighs are parallel to the floor.
Staying in the squat position, lift both heels off the floor and hold for two seconds.
Lower your heels to the floor.

4. Jump Squat

Stand with your feet slightly wider than your hips.
Lean forward, push your pelvis back, lower yourself into a squat. Bend your knees until your thighs are parallel with the floor.
Jump up as high as you can, straightening your legs. Help yourself with your hands, lowering them along the body, keep your back straight and lift your chest.
Land on soft knees. Immediately go to the next squat.

5. Running with high knees with touches

Stand facing a bench or box (or a chair if there is no other option), with your hands on your waist or along your body.
Touch the bench with the toe of your left foot, then switch legs and touch it with the toe of your right foot, quickly changing legs.
Throughout the exercise, straighten your back and lift your chest.

Stand with feet hip-width apart.
Take a big step to the right. Bend your right knee and push your pelvis back while keeping your left leg straight. Keep your chest up and tighten your core muscles.
Repeat with the other leg.

7. Single leg calf raises

Raise your left knee to hip level, toes pointing forward, hands on your waist or behind your head (choose any position that helps you maintain balance).
Keep your core tight by lifting your right heel off the floor as high as you can and balancing on your right toe.
Hold this position for three seconds and lower your heel to the floor.
Repeat on the other side.

Stand straight, feet hip-width apart.
Step your right foot back diagonally behind your left leg and bend your knees into a lunge.
Push off with your right heel to rise. Return your right leg to its original position.
Repeat with the other leg.

9. Pistol Squats

Stand, feet together.
Lift your left leg off the floor a couple of centimeters and stretch it forward, pulling your socks towards you.
Bend your right knee, tilt your torso forward and lower yourself into a squat while lifting your left leg to hip height. Stretch your arms forward for balance.
If you succeed, try to bend your knee to a right angle. (This is an extremely difficult exercise, don't be discouraged if it doesn't work the first time.)
Push off with your right heel, straightening your leg and returning to the starting position.
Repeat for the other leg.

Lie on your side with your legs straight and one on top of the other. Lean your body on your forearm (as shown in the photo) or lower your torso completely on the mat.
Slowly and in a controlled manner lift your top leg up towards the ceiling. Make sure that the movement is due to the work of the muscles of the thighs and buttocks, and not the lower back.
Return to starting position.
Repeat on the other side.

11. Inner thigh raises

Lie on your side, legs extended and stacked one on top of the other, the body lies on the floor or rests on the forearm.
Bend your top leg at the knee and cross it in front of your bottom leg so that the top foot is directly in front of your bottom knee.
Raise your bottom leg up in a slow, controlled motion. Keep your body still throughout the entire exercise.
Return to starting position.
Repeat on the other side.

12. Glute bridge on one leg

Lie on your back, bend your knees and place your feet on the floor.
Lift your right leg and straighten it up. Keep your thighs parallel to each other. Point your toe towards the ceiling.
Push your heel off the floor, lifting your hips by contracting your gluteal muscles. Try to create a straight diagonal line from the shoulders to the knee.
Hold this position for one to two seconds and lower yourself to the floor.
Repeat the exercise with the other leg.

13. Inverted leg abductions on the inner surface of the thigh

Lie on your back with your knees bent and your feet flat on the floor. Lift your right leg up, connecting your thighs so that they touch each other, and straighten your right leg towards the ceiling.
Slowly lower your right leg across the side to the right as low as you can, keeping your hips still and keeping your lower back firmly pressed to the floor.
Return your leg to its original position.
Repeat with the other leg.

Upgrade your workout routine with these 10 women's leg exercises. Work your thighs, glutes, quads, hamstrings, and calves at home to get sculpted legs and your entire lower body toned and strong like you've always dreamed of!

A set of home exercises for leg muscles for women

Instructions for the implementation of the complex

Warm up

Leg workout for girls, whether in the gym or at home, should begin with dynamic warm-up exercises that warm up the muscles and joints to protect yourself from injury and get the most out of your workout.

A set of exercises

Repeat this program three times with a 60 second rest between sets.

High knee run: 60 seconds. Raise your knees to waist level and then slowly lower yourself onto your toes.
: 30 seconds + 30 seconds. Shift your weight onto your right foot, take a wide step back with your left foot and cross it behind your right foot. Bend your knees until your right thigh is parallel to the floor and return to the starting position. Make sure your toes are pointing in the same direction as your knees.
Raising the legs lying on the side on the inner surface of the thigh: 30 seconds + 30 seconds. Lie on your side, cross your top leg in front of your extended bottom leg. Pull the toes of the lower leg towards you and lift the leg up and down for 30 seconds.
Jack squats: 45 seconds. Jump up, spread your feet apart, bend your knees and move your pelvis back. Push off with your heels and jump back to the starting position.
Bear Squats: 45 seconds. Get on all fours, straighten your legs and lift your pelvis up towards the ceiling. Return to starting position and repeat.
Bulgarian split squats: 30 seconds + 30 seconds. Place a step platform or bench behind you. Place your right foot on the step platform, bend your knees and lower your pelvis until your left thigh is parallel to the floor. Return to the starting position, repeat the exercise for 30 seconds and switch legs.
skaters: 45 seconds. Lean forward, keeping your back straight, take your left foot back, and bring your left hand forward. Jump to the left and bring your right arm forward and your right foot back. Repeat for 45 seconds.
Plie squat with calf raise: 45 seconds. Begin in a sumo squat position with feet wide apart, toes pointing out, thighs parallel to the floor. Lift your heels off the floor and squeeze your calf muscles. Lower your heels to the floor and repeat.
Glute bridge on one leg: 30 seconds + 30 seconds. Lie on your back with your arms along your body, bend your knees and press your feet to the floor. Raise one leg and stretch your pelvis up as high as possible. Lower your pelvis, repeat for 30 seconds and switch legs.
Wall squats: 45 seconds. Stand with your back against the wall with knees bent and hips parallel to the floor. Hold this position for 45 seconds.

Home workouts are just as effective as workouts in the gym. To pump up a girl's legs at home, it is not necessary to have exercise equipment, a stepper, or use a barbell at your disposal. Leg training at home can be performed using only the gravity of your body. Some exercises may require the use of a chair. The main thing is to have good motivation, and also to know which movements are best worked out by the gluteal, calf, inner and back muscles of the thighs, as well as quadriceps.

Well-developed legs aren't just for runners and athletes. Strong lower limbs make a person much more enduring in everyday life, and also give the figure an athletically toned harmony. If you devote enough time to training your legs, after a short period of time you can notice how much easier it became to climb the stairs. Don't worry about your fitness level. Exercises for pumping the lower body are not difficult and can be performed even by those who have not previously devoted much time to sports and training.

Most of the movements do not require the use of weights and weighting, but give a good load thanks to your own body. If we talk about home workouts, then there are many exercises that do not require the purchase of any sports equipment or equipment. They allow you to increase endurance when walking, and, consequently, get tired much less and achieve more in life. Another advantage is the ability to prepare yourself for serious loads both in the sports field and when performing normal everyday tasks.

Pumping up your legs at home is not only a feasible task, but also incredibly useful. Exercises that load the lower limbs bring the muscles involved in everyday life into a good tone. Squats, which imitate the movement made when a person sits on a chair, help not only strengthen the muscles of the legs, but also improve posture. Squat lifts require heel push, core lock. In other words, a person develops useful habits that are applicable not only during the training, but also in everyday life.

Beautiful posture, proper fit, lack of fatigue when walking - these are just some of the positive benefits of leg training. Simple exercises that do not require good physical fitness will be an excellent base for moving on to more complex training with the addition of weights. Well-developed leg muscles are of paramount importance for many complex weight exercises. Another advantage of movements without the use of additional sports equipment is that they allow you to hone the execution technique to automatism, but at the same time pump up the lower limbs.

If lunges and squats have never been performed before, then it is strongly not recommended to immediately do such exercises with weights. This will lead to difficulties with mastering the technique, since most of the effort will be directed to holding the weights. There is little benefit from such training. Home basic training for pumping up the legs helps to hone literally every movement in a familiar environment, become the owner of strong and developed lower limbs, and prepare for more intense classes. The last point is a nice bonus for those who have seriously decided to make their figure more athletically developed and toned.

The best leg workout exercises at home

There are many effective and powerful movements, the technique of which is quite simple to master. They do not require serious physical training or the use of special sports equipment and simulators. For girls who do not want to stop there, this complex will help them become stronger and more resilient in order to move on to a new, more complex training using weights.

Performance:

Get straight. Legs are spaced shoulder-width apart. Transferring the weight of your own body to the heels, the socks are slightly parted to the sides.
The body is slightly tilted forward. The pelvis is pulled back and lowered into a squat position. The hips should be parallel to the floor when bending the knees.
To return to the starting position, they push off with their heels from the floor surface and straighten the body.
When lifting, make sure that the core muscles are tense and the buttocks are clamped.

Performance:
1. Take a starting position, standing straight, when the legs are set approximately shoulder-width apart.
2. Step left or right foot back, putting it on the toe. Both knees are bent at a right angle.
3. They push off with the heel of a stable leg, that is, the one that is not pulled back, and return to the initial stance.
4. Rising, the knee of the back leg pulls the knee to the chest.
Repeat all movements on the second leg.

Performance:
1. They take the starting position for the squat, but the socks are spread apart, and the hands are placed either on the hips or kept at chest level (in front of you).
2. Squat until thighs and floor are parallel to each other.
3. They remain in a squat, come off with both heels from the floor surface and linger in this position for a couple of seconds.
4. Drop heels.
Performance:
1. In a standing position, spread the feet slightly wider than the hip.
2. Leaning forward, the pelvis is taken a little back, lowered in a squat, bending the knees until a parallel is formed between the hips and the floor.
3. They jump up, straightening their legs. To make the highest possible jump, the arms are lowered along the body. The back is kept straight and the chest slightly raised.
4. They land on their knees and immediately do another squat.
Performance:
1. Take a chair or box. Become facing the selected subject. Hands are held along the body or on the belt.
2. Touch the bench (box) with the toe of the left foot, and then the right. The change should take place alternately and fairly quickly.
3. Make sure that the chest rises and the back remains straight.
Performance:
1. They stand up straight. The feet are spaced hip-width apart.
2. They step wide to the right side, bending the knee and pulling back the pelvis. The left leg is kept straight.
3. When doing a side lunge, make sure that the core muscles are clamped, and the chest remains raised.
Repeat on the left leg.

Performance:
1. In the starting position, the feet are placed directly on the width of the hips.
2. Raise the knee to the level of the thigh. Hands are held either behind the head or on the belt. You need to choose the option that allows you to better maintain balance.
3. Toes point forward. The muscles of the cortex are tense. The heel of the standing leg is torn off the floor, balancing only on the toe. Trying to get as high as possible.
4. Remain in the accepted position for three seconds and lower the raised heel to the floor.
Repeat the same procedure on the other side.

Performance:
1. Standing, place the feet at the level of the hips.
2. They step with the right foot back so that it is behind the left foot, that is, diagonally, bending the knees and lowering into a lunge.
3. Push off with the heel of the right foot and pull up. Return to starting position.
Repeat similar movements, but on the left leg.

Performance:
1. They stand up straight. The feet are brought together.
2. The left leg is torn off a couple of centimeters and pulled forward, and the toe is pulled towards itself.
3. They bend the right knee, bend the body forward and squat, while raising the left leg to the level of the hips. Arms extended forward to maintain balance.
4. A more complicated variation of the exercise involves bending the knee to a right angle. Doing it the first time is not always possible.
5. They push off with the right heel, unbend the leg and return to the starting position.
Repeat the exercise on the other leg.

Lie down on the side. Straight legs are placed one on top of the other. The body rests on the forearm or is completely lowered. Exercise is best done on a mat.

Performance:
1. The top leg is slowly lifted up.
2. The movement should be carried out by the force of the gluteal and femoral muscles, and not by the lower back.
3. Return to starting position.
The movement is repeated on the other leg.

Performance:
1. Lie down on the side. The legs are stacked one on top of the other. The body is either on the floor or rests on the forearm.
2. The leg lying on top is bent at the knee and crossed in front of the lower leg. The foot of the forward leg should be at the level of the lower knee.
3. Raise the bottom leg. Constantly monitor the safety of the immobility of the body during the entire exercise.
4. Lower the leg.
Repeat the same procedure, but on the other side.

Performance:
1. Lie down on your back. The legs are bent at the knee. Feet on the floor.
2. The right leg, straightening, is lifted up. The thighs are parallel to each other. The sock reaches for the ceiling.
3. They push off the floor with the heel, lifting the hips with a contraction of the buttocks. It is necessary to ensure that the shoulders and knee form an even diagonal.
4. Maintain the adopted position for one or two seconds and lower.
Repeat the movement on the second leg.

Performance:
1. Lie on your back, bend your knees, feet pressed to the floor. The right leg is lifted up, connecting the hips together, and straightened, shadows towards the ceiling.
2. Lower the right leg through the side to the right. Try to get it as low as possible. At the same time, the hips should remain motionless, and the lower back should be pressed to the floor.
3. The leg is returned to its original position.
Repeat the same procedure for the other leg.

The above program is not the only one. Another set of ten exercises allows you to diversify home workouts.

Instructions for the implementation of the complex

Start training with a warm-up. This is true for those who work out in the gym, and for girls who prefer home workouts. Before each lesson, the muscles and joints must be well warmed up, which has a positive effect on the classes, and protects against injuries.

After warming up, proceed to the exercises:
1. "Run" with knees up for 60 seconds. Try to raise your knees to waist level, and then slowly lower to your toes.
2. Cross lunges are done for 30 and 30 seconds. The weight is transferred to the right foot, take a wide step with the left foot back and put behind the right foot. Bend the knee so that the right thigh is parallel to the floor and return to the starting position. The toes should point in the same direction as the knees.
3. Lateral leg raises do half a minute and another half a minute. They lie on their side, put the upper leg forward so that it crosses the lower one. The toes of the lower leg pull towards themselves, lower and raise the leg for 30 seconds, and then change sides.
4. Jack squats do 45 seconds. The feet are separated, the knees are bent, the pelvis is laid back. Heels push off the floor, jump and return to the starting position.
5. Bear squats are also performed in sets of 45 seconds.. They get on all fours, straighten their legs, raise the pelvis and return to their original position.
6. Split squats (Bulgarian). Do 30 seconds on each side. Use either a bench or a step platform. The projectile is placed behind. They put their foot on the bench, bend the knee and lower the pelvis until a parallel is formed between the floor and the left thigh. Return to the starting position and repeat on the other leg.
7. skaters. Do 45 seconds. They lean forward, but do not bend in the back, taking the left foot back, and the left hand forward. Jump to the left, bringing the right hand forward, taking the right leg back.
8. Plie squat with toe raises. Completed within 45 seconds. The feet are separated as wide as possible. Socks look to the sides. The thighs are parallel to the floor. The heels are torn off the floor, pinching the calf muscles. They fall on the foot and rise again.
9. . Do 30 seconds on each side. They lie down. stretching the arms along the body. The knees are bent, the feet are pressed to the floor. Raise one leg and pull the pelvis up as far as possible. They go down and change legs.
10. Wall squat. Do it within 45 seconds. The back is pressed against the wall. The knees are bent. The adopted position is held for exactly 45 seconds.
Important! Each exercise is done three times, with a pause of a minute between sets.

To make your legs slim and beautiful, you need to play sports, this will allow you to remove excess fat and pump muscles. You can work out not only in the gym, but also at home. There are simple exercises for slim legs that are important to perform according to existing rules. It is best to combine aerobic and strength training, which will allow you to get a good result. It is enough to include 5-7 exercises in the complex, which should be performed in 3-4 sets, doing 17-20 repetitions.

Leg exercises at home

buildup. This exercise allows you to warm up the muscles and tone them. Put your feet as wide as possible, and keep your hands in front of you, connecting them in the lock. Lean to one side, bending the knee until a right angle is formed in it, while the other leg should remain straight. In this case, you should try to take the pelvis as far back as possible. Hold the position for a few seconds, and then return to the PI and repeat the exercise on the other side.

Wall squats. A great isometric exercise for the legs, which additionally works out the gluteal muscles. Stand near a flat wall and rest your back against it, firmly pressing your spine. Lower yourself down until a right angle is formed in the knee, and the thighs reach parallel with the floor. Stay in this position for as long as possible.

Jumping lunges. You can, of course, perform the classic version of the exercises, but to improve the result, it is best to supplement lunges with jumping. This is a great exercise for those who want to get rid of. If desired, it can be performed with additional weight, picking up dumbbells. Take a deep step forward and sit down, but make sure that the knee does not go beyond the toes. It is important to draw in the stomach and keep your back straight, leaning forward a little. From the accepted starting position on the exhale, straighten up, leaning on the front leg and immediately jump out. During this, bring the knee of the back leg forward and lift the opposite arm up. Upon landing, immediately lunge backwards.

Pulling the leg to the side. This exercise to strengthen the muscles of the legs is usually performed while standing on all fours. Place your hands so that they are slightly wider than your shoulders. Raise one leg across the side to parallel with the floor, while maintaining a right angle at the knee. After fixing the position, lower your leg, but do not touch the floor with it.

"Scissors". This exercise, in order to lose weight legs, has been known to many since school days, and if it is performed correctly, then you can load it well. Lie on your back and lift your legs up and keep your hands near your body. Perform "scissors" by spreading your legs to the sides and bringing them together. This exercise gives a good load on the press.

Mahi. The best leg exercises are swings, which are best done with a load, for example, you can use special leg pads or sports elastic bands. Mahi allow you to effectively work out the hips. Stand next to a chair and grab the back with your hands. Raise your leg to the side, and then, take it back. Do not lower your foot to the floor, which will allow you to constantly maintain tension. It is important to do everything smoothly, without jerks.

sumo squats. Stand up straight with your feet hip-width apart and your feet turned outward. You can take a dumbbell in your hands and hold it in front of you so that during squats it passes between your legs. Inhaling, squat down until the hips reach the horizontal. Pull your pelvis as far back as possible. Do not bring your knees together and keep them in the same plane with your toes. Rise is on the exhale.

Strong and beautiful legs are the goal of any person who pays attention to himself and goes in for sports. For some, the priority in training will be an increase in endurance and development of relief, and for someone - an increase in the number of muscle fibers, that is, an increase in muscle width and an increase in their mass.

Depending on your goal, choose exercises (their complexes), as well as the number of repetitions and weights. Today we will consider the most effective of them for building muscle mass.

Let's start with the fact that in order to achieve the desired result, your workouts for pumping legs for mass must take place at least 3 times a week, their duration should be from one and a half hours to an hour, not taking into account warm-ups and stretching.

Between training days must have a rest day to restore muscle strength. Warming up and stretching is a very important part of your workout, as it reduces the risk of injury and prepares the joints and muscles for more serious stress.

What number of approaches and repetitions should be done for the growth of muscle fibers in breadth:

The optimal number of approaches for the gym - 2-3, for homework - 3-5.
Number of repetitions in the gym - 8-12, and the last couple of times should be given to you with great difficulty. If not, then increase the weight to improve efficiency. As for training at home, you can increase the number of repetitions to 14-17.

Brief anatomical data

Before starting the exercises, I would like to briefly touch on the topic of anatomy in order to know which of the exercises affects which muscle group.

The main muscle groups being worked on will be:

gluteal;
leading m. thighs (front surface) - quadriceps;
abducting m. thighs (back surface) - biceps;
m. shins.

How to pump up in the gym?

There are basic leg exercises for mass (they involve several muscle groups in the process at once) and isolated ones (they are often used after a series of basic ones to work out a lagging group).

Basic

Barbell Squat

Affects the muscles of the thigh and buttocks. starting position: standing, legs straight, are at shoulder level, hold the barbell on the trapezius muscle (not on the neck!).

After a deep breath, hold your breath and slowly lower yourself down. At the same time, the knees move forward a little, and the gluteal muscle and pelvis move back, the body forms an angle equal to 45 ° with the wall plane. We squat until the heels touch the floor (or the thighs are parallel to the floor plane). We strain the muscles of the thighs, focus on the heels and rise up, inhaling and taking the starting position.

If you want to focus on the quadriceps, put your feet narrower than the shoulders, if on the biceps - wider.

With this exercise a large load falls on the extensors of the back, so be careful and do not slouch when performing, use a belt if necessary.

Deadlift

Acts on the buttocks, lower leg, biceps, extensors of the back. starting position: the legs are bent at the knee joints, the hips are parallel to the floor plane, the back is straight. Hands hold the bar with a straight grip slightly wider than the shoulders.

We take a deep breath and begin to smoothly raise the projectile, slightly reducing the shoulder blades. Fully straighten up, exhaling air. Inhale again, hold your breath and return to the starting position, exhale.

leg press

We swing the lower leg, biceps, buttocks. Starting position: sitting on an incline bench with legs at shoulder level, located on a special platform. Legs at the knee should not be fully extended.

He removes the platform from the fuse and, while inhaling, slowly lower it to the chest. In the position of maximum flexion, the angle in the knee composition should be 90 °. On exhalation, you should return the platform to its original position, while tensing your muscles as much as possible and pushing the platform with your heels. At the end of the approach, we again fix the platform with fuses. Throughout the exercise, the back should fit snugly against the back of the bench.

The load on the biceps and quadriceps can also be adjusted according to the principle of the width of the legs.

The advantage of this exercise is that if you have a back injury, you can safely perform it without fear of inflicting additional injury on yourself, since it is not involved in it.

Isolated

Bending the legs in the simulator lying

We swing the biceps, partially the calf muscles. Initial position: lying on the bench of the machine, the emphasis of the legs under the roller is above the Achilles tendon, hands on the handles of the simulator.

You should bend your knees to a right angle while inhaling, hold this position for a couple of seconds, then return to the starting position.

Choose the right weight especially for you, so that during the exercise there are no jerky movements. The hips should always fit snugly against the bench.

Reduction of legs sitting in the simulator

The inner part of the thigh, biceps is affected. Starting position: sitting in the simulator, hands on the side handles, legs apart and behind the blocks.

On the exhale, we bring the legs to each other and hold at the point of maximum approach for a couple of seconds. On inspiration, we return to the starting position.

Particular attention should be paid to the upper body, which must remain stationary.

Leg abduction while sitting in the simulator

The outer part of the thigh, buttocks are trained. Starting position: sitting in the simulator, hands on the side handles, legs brought together and located behind the blocks.

The principle of work is the same as in the previous exercise, only we work on breeding legs.

We download at home

If for some reason you don't have the desire or the opportunity to work out in the gym, we can advise you on an excellent selection of exercises for working out the muscles of the legs at home. Recall that the number of approaches should be at least 3, and repetitions - 15.

Let's move on to exercises to pump up the muscles of the legs - calves, biceps and the rest - at home, and a description of how you can correctly and effectively achieve the result.

Classic squats

Quadriceps, gluteus, biceps work. Can be performed both without weighting and with additional weight(dumbbells, if any, or just a heavy bag).

The only thing worth watching is that it does not go beyond the level of the toes, that is, the shins should be perpendicular to the floor.

Various lunge options

If you step 1 wide step forward and sit down (thigh parallel to the floor) - this will be considered a lunge forward (mainly quadriceps and gluteal muscles), if to the side - then a lunge to the side (outer thigh, buttocks, quadriceps).

Raise with one foot on a support

The muscles of the thigh, legs and buttocks swing. For this exercise, you you will need a chair in addition to dumbbells.

From a standing position (with dumbbells in hand on the sides), we put one foot on a chair previously placed in front of you. Next, we transfer all our weight to it and make it a support, then we raise the second one with a bent knee joint to the level of the waist. Then everything is in reverse order. Returning to the starting position, we take the other leg.

Romanian deadlift

The biceps and buttocks are trained. Starting position: standing, legs shoulder-width apart, slightly bent, arms weighted at the sides in a neutral position.

Trying to keep your back straight, lean forward, while simultaneously retracting the pelvis and gluteal muscle back. At the same time, your hands will be at the level of the knees in front or slightly lower. With a breath, we return to the starting position.

Cardio - 5 minutes.
Squats.
Forward lunges with weights.
Bending the legs in the simulator lying down.
Deadlift.
Side lunges with weights.
Reduction of legs in the simulator while sitting.
Cardio - 15 minutes.

To increase efficiency, you can conduct training in the form of supersets.

Approximate complex:

Squats with a barbell, sitting legs in the simulator.
Leg press, deadlift.
Side lunges, bringing legs together in the simulator while sitting.

Useful video

Here you will see how to gain muscle mass on the legs in the gym:

And this video will tell you how to pump up calves and other leg muscles at home:

Having a beautiful shape of the legs and buttocks is quite real, you just need to make a little effort, willpower and, of course, endurance, since no one has yet canceled the diet and the right one. Do not forget about the correct mode of sleep and wakefulness, because in its absence, the muscles will not be able to recover as quickly as possible. We wish you good luck and sports success!