Guys, as we now know, to train in the gym, in the park near home or in our playpen it is not mentioned! This must not push us to give up sporting activity and to completely lose it motivation. Today we focus on a leg workout to be performed comfortably in our living room or bedroom; if we don't have weights or elastic bands to help us, just having a box of water, a chair and a little imagination!
Let's see 6 exercises:
Index
SQUAT
It is a multiarticulatory exercise that we all know; it certainly won't be the same without the weighted barbell or multipower, but let's take this opportunity to focus on movement.
We often focus on increasing the weight to be loaded, forgetting the basics: correct movement is essential for the success and effectiveness of the exercise and above all to avoid suffering injuries!
We can run 3 series for 15/20 free body squats, or the same series of jump squats. If, on the other hand, we want to give more attention to the inner thigh, we can try the sumo squat variant.
STEP
If we don't have the classic step-by-step platforms available, we can engineer ourselves using a chair!
Place the chair well against a wardrobe or a wall, so that it is firm and then start the movement: place one foot on the chair, while lifting the body and stretching the other leg back.
We recommend to run 3 sets of 20 per side.
lunges
This bodyweight exercise is also often seen in the gym walking with weights in hand; we can do exactly the same thing, using the water tanks or any weight at our disposal which is not too bulky and easy to hold.
Please, focus here also on the movement, slow and controlled! The knee must almost touch the ground. You can run 3 sets of 10 reps per side.
SLANCI EXTERIOR THIGH IN QUADRUPEDIA
From the quadrupedal position, first lift one leg and then the other outwards, keeping them flexed at 90 ° and without rotating the pelvis.
This exercise urges the outer part of the buttock and also for this reason we recommend holding the lifting position for a few seconds to increase its intensity.
Perform 3 series for 15 impulses per side.
SLANCI GLUTES IN QUADRUPEDIA
Starting from the same position of the previous year, push your foot upwards, thanks to the short and intense contraction of the gluteus.
It would be best to use an overload for this exercise; if we do not have an anklet we can try to keep a full bottle on the inside of the knee while performing the movement.
Fate 3 series for 15 impulses on each side.
BRIDGE FOR THE BUTTOCKS
The bridge on the ground is an exercise that urges buttocks, hamstrings and lower back; lying on the floor and with the legs flexed, raise the pelvis by contracting the buttocks.
We advise you to hold the contraction position for 10 seconds before going down and to run 3 sets for 20 reps; you will see that you will feel the buttocks working even without the help of excessive weights.
We know that these home exercises are not comparable to wods and cast iron, but they will help us to distract ourselves and keep us in shape, hoping to be able to return to our habits soon!
Let us know in the comments if you are training your legs at home and how. The more exercises we share, the more ideas and ideas for home made workouts will help us not to lose motivation!