12 Leg Muscles Strengthening Home Exercises for Stronger Legs скачать в хорошем качестве

12 Leg Muscles Strengthening Home Exercises for Stronger Legs

This video includes 12 Leg Muscles Strengthening Home Exercises for Stronger Legs that target all the main muscles in your legs, including your thighs, calves, glutes, and hamstrings without using any equipment. TimeStamps: 0:00 Are You Ready? 0:06 Single Leg Calf Raises 1:02 Forward Lunges 1:55 Reverse Lunges 2:49 Sumo Squats 3:44 Deep Squats 4:37 Curtsy Squats 5:33 Alternate Heel Touch Side Squats 6:27 Sprinter Lunges 7:25 Double Pulse Squat Jumps 8:20 Single Leg Heel Touch Squats 9:18 Single Leg Skater Squats 10:13 Kneeling Glute Kickbacks Exercise Breakdown: 1. Single Leg Calf Raises: Strengthen your calves and improve balance. Reps: 12-15 per leg. Time: 30 seconds per leg. Stand tall, lift one leg off the ground, and raise your heel to work the calf muscles. Switch legs after completing reps on one side. 2. Forward Lunges: Focus on quads and glutes while enhancing balance. Reps: 12-15 per leg. Time: 30 seconds per leg. Step forward, lowering your back knee toward the floor. Push back to the starting position and alternate legs. 3. Reverse Lunges: Target quads, glutes, and hamstrings. Reps: 12-15 per leg. Time: 30 seconds per leg. Step backward instead of forward to shift focus to the posterior chain muscles. 4. Sumo Squats: Engage inner thighs, quads, and glutes. Reps: 15-20. Time: 30-45 seconds. Stand with feet wider than shoulder-width and toes pointing outward. Lower your hips and drive through the heels to return to standing. 5. Deep Squats: Work the entire leg, especially quads and glutes. Reps: 15-20. Time: 30-45 seconds. Squat down as low as you can while keeping your back straight, and then push up through your heels. 6. Curtsy Squats: Target quads, glutes, and thighs while adding stability. Reps: 12-15 per leg. Time: 30 seconds per leg. Cross one leg behind the other in a curtsy motion while keeping your torso upright. 7. Alternate Heel Touch Side Squats: This exercise primarily works the quadriceps, hamstrings, glutes, inner thighs, and calves. Reps: 12-15 per leg. Time: 30 seconds per leg. Perform a squat on one leg while extending the other leg outward to the side. As you squat, reach down with both hands to touch the heel of the bent leg. Alternate sides with each repetition. 8. Sprinter Lunges: Increase intensity and engage hip flexors, quads, and glutes. Reps: 12-15 per leg. Time: 30-45 seconds per leg. Lunge forward and immediately switch legs in a quick, sprint-like motion. 9. Double Pulse Squat Jumps: Boost leg power and endurance with plyometrics. Reps: 12-15. Time: 30-45 seconds. Perform a squat, pulse twice at the bottom, and then explode up into a jump. Repeat for full sets. 10. Single Leg Heel Touch Squats: Challenge balance and strengthen quads, hamstrings, and glutes. Reps: 12-15 per leg. Time: 30 seconds per leg. Balance on one leg, perform a squat while reaching down to touch the heel of your other leg. 11. Single Leg Skater Squats: Improve stability and build strength in your quads and glutes with this exercise. Reps: 12-15 per leg. Time: 30 seconds per leg. Perform a squat on one leg while mimicking a skating motion by extending the other leg diagonally behind you. 12. Kneeling Glute Kickbacks: Strengthen the glutes and hamstrings. Reps: 15-20 per leg. Time: 30 seconds per leg. Start in a kneeling position and kick one leg straight behind you, squeezing your glute at the top. #LegMuscleStrengtheningExercises #HomeLegWorkout #LegDayAtHome More Fitness Videos: 12 Squat Variations for Muscular and Curvy Lower Body without Weights ►    • 12 Squat Variations for Muscular and Curvy...   11 Upper Body Strength Training Exercises ►    • 11 Upper Body Strength Training Exercises ...   Full-Body Cardio Workout at Home | 10-Minute No Equipment Exercises ►    • Full-Body Cardio Workout at Home | 10-Minu...   Weak Body To Strong Body Home Workout ►    • Weak Body To Strong Body Home Workout | 10...   Increase Hand Power and Strength with These 9 Home Exercises ►    • Increase Hand Power and Strength with Thes...   Your Queries: Home leg exercises Leg workout at home Home leg exercises for strength Leg exercises without equipment Leg muscle strengthening exercises at home Home workout for stronger legs Home exercises for strong legs Best home exercises for leg muscle growth Strengthen legs with home exercises How to strengthen legs without equipment Disclaimer: The exercises in this video are for general fitness purposes only. Please consult a healthcare professional before starting any new exercise routine, especially if you have any pre-existing health conditions or injuries. Perform exercises at your own risk. Always listen to your body and stop if you feel discomfort or pain. Connect with me: Facebook ►   / krishnickfitness   Instagram ►   / krishnickfitness   Linkedin ►   / krishnendu-pramanick   Thank You for Watching! Stay Fit, Stay Fantastic! 💪