Leg Routine at Home

Leg Routine At Home

Today’s entry comes with a lot of encouragement and desire to strengthen those legs. We will remain as a professional footballer if we religiously follow this routine that we bring. Well, not only will it be powerful and demanding for our muscles, but we can do it from the comfort of our home. Which is wonderful for this time of prolonged quarantine. We will share a series of leg exercises at home, accompanied by some very useful tips to achieve the result we want in record time.

Leg Routine At Home

Always keep in mind that for any training routine you must complement it with a good diet. Well, if you do not do little or nothing you will be able to advance if you do not nourish as it is due to your muscles, mainly protein if our goal is to gain muscle mass. We also warn you not to underestimate the power of training at home, because those puritans who say that good training is only done in a gym are wrong! Results and muscles are achieved with perseverance and discipline, not in the place where you train. The key is to follow the instructions in the article and maintain the technique.

On the other hand, if you do not feel like reading this article, nothing happens. You can always go to read another one from our exercise section, like the following one on “How to Tone Legs Without Going to the Gym”.

Intense leg routine at home!

Then what we will do is comment on each of the exercises that make up this routine, followed by an explanation of how to execute them. As well as some parameters to take into account to do the exercise correctly, variations, repetitions and sets. Although as this is a circuit routine (that is, after completing an exercise, advance with the other without rest). There will be no pause or rest until the end of a lap. Without further ado, let’s get started…

Bulgarians Squats (12 repetitions).

The key in this exercise is to locate in our house some furniture or elevated surface where we can place “the rest leg”. It can be a chair, a bench, a small table. Never mind… The interest in this exercise is that it is an object that provides stability. After that we will position the legs as it appears in the image and with a lot of control we will go down and up.

The movement as such is made with the knee and it is important that it is done slowly and not accelerated. The reason is that this leg exercise at home is already intense. If you want to intensify the repetitions more you can accompany it with a set of dumbbells. Obviously the 12 repetitions will be done for each leg, once that is done you can move on to the next leg exercise at home.

Side Lunges (12 repetitions).

Making legs at home is possible if you know the right exercises for it. In this case the Side Lunge are made by standing with the legs apart and that the tips of the feet point outwards (Our sides). The movement is like that of a compass, from the center (neutral part), you move to the right as far as your legs allow it (Without forcing the movement). And from there you return to the center, and then do exactly the same thing but with your left leg.

The repetitions are counted once you have done the movement with both legs and return to the neutral point (The center). This exercise can be done with some extra weight, as we are at home even a jug of soap works. Remember to feel the exercise in your legs, if you do not feel something you are doing wrong.

You may be interested in reading our entry on “How to Train Your Legs – Tables, Tips and Tricks”.

Hip Thrust (12 repetitions).

This is a fairly simple exercise to do. You just have to look again for a point of support, which can be the sofa in your house. To be able to lay your back on it and with some extra weight (Again, it can be a jug of soap). What you do is place it in your pelvis and proceed to execute the movement. In whether it consists of lowering and raising the waist, you will feel a pressure in the buttocks when going up and in the legs. The image speaks for itself.

Juice Squats (12 repetitions).

Finally, to close the circuit we have the squat juice. For this exercise you just have to put your legs some distance apart from the other with the tips of your feet pointing outwards. After that, with the help of some extra weight, we will go down as far as our legs allow us (Remember not to force the movement). We will go down and up in a controlled way, making sure to feel the pressure on the legs. Place where you are working with this exercise. As an extra fact when going down it is advisable to move the buttock backwards, because this way you will be able to make the movement much more comfortable


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