Exercising at home is an effective way to keep your muscles toned and in-shape while following social distancing measures.
So if you thought you could skip leg day because of a global pandemic, think again! These leg exercises can be performed at home and should be part of everyone’s exercise routine.
Jump squats
Squats are essential leg exercises that should be performed regularly. Doing an intense set of squats is believed to release growth hormones that aid with muscle building.
Most people do not have access to the weights they need to perform intense squats at home. To get around this issue, they can perform bodyweight jump squats that do not require external weights.
Jump squats are a more intense variation of traditional squats. They are great for working out your quadriceps, hamstrings, calves, and glutes.
Follow this procedure to perform a jump squat correctly:
- Stand up straight with your feet apart at shoulder width.
- Slowly bend your knees and lower your body as if you were performing a traditional squat.
- Once you have reached the lowest point, jump up with explosive force.
- Try to land in a squat position with your legs bent at a 45-degree angle.
- Repeat these reps in fast succession for best results.
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Single-leg hip raise
The single-leg hip raise is another exercise that can be performed just about anywhere. It is used to increase flexibility and can strengthen your hamstrings and glutes. Here’s how to do it:
- Place a
yoga mat or exercise mat on the floor. - Lie on your back with your arms along the ground at a 45-degree angle.
- Bend your left knee while keeping your left foot flat on the floor.
- Keep your right leg straight and then raise it until it is parallel to your left thigh.
- Squeeze your glutes and push your hips upwards.
- Hold this position for three seconds and then gently lower yourself back down.
This exercise should be performed in sets of 12-15 reps. Remember to switch legs after each set.
Side lunges
The side lunge is a great exercise that works the sides of your glutes. These muscles are important for stabilizing your body around the hip joint, so everyone should familiarize themselves with this exercise.
To perform a side lunge, follow these steps:
- Stand with your feet together and lock your hands in front of your chest.
- Step out to the side using your right foot while lowering your body into a lunge position.
- Push your hips back and bend your right knee.
- Hold this position for a couple of seconds.
- Push your right foot back up and return to your starting position.
Repeat this exercise 10-12 times, and then try it with your other foot.
The aforementioned exercises may not help you gain significant amounts of muscle mass, but they can keep your muscles in good shape until gyms reopen in the future. So give them a go if you want to keep your lower body fit during the quarantine.
