Exercice Fit Home

11 best family leg movements that don’t require any equipment but can make a lot of money.

Doing leg exercises at home may be much easier than you realize. You don’t need a leg press, or a ladder climber, or a squat bar to exercise your lower body muscles. All you need is your weight, perhaps a chair, and some motivation to burn the inside of your trops, hamstrings, hips, calves and thighs.

It’s not surprising that having strong legs can take you further. You need to have a pair of strong enough legs to support your life. From walking up the stairs to lifting a heavy laundry bag, it’s easier when you can support your leg muscles.

Fortunately, effective leg exercise doesn’t have to be complicated or even in the gym. You can add lots of weight-heavy leg exercises to your daily workouts to make yourself stronger — or you can work toward your goals of greater strength and performance that you might have.

Weight leg exercises are valuable for learning the right form before adding weight to certain movements. Another benefit of weight movement? Your body is always there, and it’s free to use, so you can practice anytime, anywhere!

The following weight leg exercises will help you build strength while also preparing your body for more complex weight movements.

1- Reverse lung capacity and knee lift.

How to do it.

  • Start standing with your feet as wide as your shoulders.
  • Step back with your left foot, your feet on the ground, and your knees bend to form two 90-degree angles.
  • Push over your right heel and return to your standing state. When you stand up, push your left knee toward your chest.
  • Repeat on the other side.

2- Pryor squats with his calves raised.

How to do it.

  • Stand with your feet wider than your shoulders, your toes turned outwards, and your hands on your hips or chest.
  • Squat until your thighs are parallel to the bottom.
  • While remaining squatting, lift the heel off the ground and hold for two seconds.
  • Put the heel back in place.

3- Slap your knees toes.

How to do it.

  • Stand on a bench or box (or chair if you only have these things) with your hands on your hips or sides.
  • Pat your left foot on the bench, then change your legs and pat your right foot, quickly alternating the sides.
  • Keep your back straight and your chest up throughout the process.

4- Side lung capacity.

How to do it.

  • stand with the hip-width of your feet.
  • Take a big step to the right. Bend your right knee, push your buttocks back, and keep your left leg straight.
  • Keep your chest up and tighten the core.
  • Repeat on the other side.

5- Raise the calves on one leg.

How to do it.

  • Stand on your feet as wide as your hips.
  • Lift your left knee to hip level, toe tip, and put your hands behind your hips or head (keeping you stable anyway).
  • Keep your core tense as you lift your right heel as high off the ground as possible and balance it on your foot ball.
  • Hold for three seconds, then put the heel back in place.
  • Repeat on the other side.

6- Sit on your knees.

How to do it.

  • Standing high, feet as wide as hips.
  • Tilt your right leg behind your left leg and bend your knees into bows.
  • Push through your right heel to stand and put your right leg back to start.
  • Repeat on the other side.

7- Pistol squat.

How to do it.

  • Stand close to your feet.
  • Lift your left leg a few inches and extend forward, bending your feet.
  • Bend your right knee, hinge your hips forward, and then sit back and squat while lifting your left leg to hip height.
  • Stretch out your arms to keep your balance.
  • If you can, try to bend your knees to 90 degrees. (These moves are super difficult, so don’t lose heart if you can’t do them in the first half.)
  • Push your legs straight through your right heel and return to the beginning.
  • Repeat on the other leg.

8- Lift your legs sideways.

How to do it.

  • Lie on one side, legs straightened, superimposed on each other.
  • Support your torso (pictured) with your forearm or place it flat on a mat.
  • Lift your upper limbs to the ceiling in slow and controlled motion.
  • Make sure to lift from your hips and hips, not your lower back.
  • Return to the starting position.
  • Repeat on the other side.

9- Lift the legs on the inside of the thigh.

How to do that.

  • Side-by-side, legs stacked straight, torso flat on a mat or on the forearm.
  • Cross your upper limbs over your lower limbs and bend your knees so that your upper feet are in front of your lower knees.
  • Lift your lower limbs to the ceiling in slow and controlled motion.
  • Keep your torso stable throughout the process.
  • Go back to the starting point.
  • Repeat on the other side.

10- Inverted inner crotch opener.

How to do that.

  • Bend your knees, flatten your feet to the floor, and lie on your back.
  • Raise your right leg while touching your thighs and stretch your legs toward the ceiling.
  • Slowly lower your right foot to the right side as much as possible while keeping your hips and hips in close contact with the floor.
  • Move the foot back to its original position.
  • The other foot will do the same.

11- Single-leg Groot Bride.

How to do that.

  • Bend your knees, flatten your feet to the floor, and lie on your back.
  • Raise your right leg and stretch your knees straight.
  • Keep your thighs parallel to each other.
  • Turn your toes to the ceiling.
  • While squeezing the glor muscles, press the heel to raise the buttocks.
  • Try to create one diagonal line from your shoulder to your knee.
  • Pause for a second or two and drop your hips.
  • Repeat with the opposite foot.

Leave a Comment