Best leg workout at home

Leg muscles are the biggest muscle group in our body. It consist of quadriceps ,hamstring , gluteus maximus(glutes) ,calves and shin. Its really important to train leg twice a week with high intensity exercises .Strong legs can help in proper body posture and balance. 

It is proven now that training big muscles like leg , chest and back can help in increasing testosterone level in body. Training legs can also help in reducing body fat level which can help in maintaining  BMI (Body mass index ) and You can make your legs strong at home just by following these workout plans.

So without further a do lets get started with our workout plans.... 

 

Workout plan : Beginner level

• Warm up : Skipping or jumping jacks for 15-20 minutes.

               Rope skipping

• Squats : 2 sets of 20 reps.

• Lunges : 2 sets of 20 reps.

• Pistol squats : 1 sets of 10 reps per leg.

Take 40 second rest between sets.

Workout plan : Intermediate level

• Warm up : Skipping or jumping jacks for 10 minutes.

• Lunges : 3 sets of 20 reps.
• Squats : 3 sets of 20 reps.
• Jumping squats : 2 sets of 12 reps.

• Pistol squats : 2 sets of 12 reps per leg.

Take 30 second rest between sets.

 

 

Workout plan : Advanced level 

• Warm up : Skipping or jumping jacks for 10 minutes.
• Squats : 2 sets of 40 reps.
• Lunges : 2 sets of 40 reps.
• Jumping squats : 2 sets of 20 reps .
• Pistol squats : 2 sets of 12 reps per leg.

Take 30 second rest between sets.

 

 Exercises for calves

You can try different types of calf raises at home without any machine or gym weights . 

For this type of calf raise take support from chair or any other thing to keep your balance.

You can try calf raises with some weight to intensify your workout and for better progress.To do so use  a bag filled with heavy material.

After calf raises perform shin curls. Motion just reverse of calf raises.

• Try atleast 30 reps after your regular leg workout.
• Do both weigthed and non-weighted exercises.
• Use a elevated surface for full range of motion and complete contraction of calf muscles. 

Extra tips :

Stay hydrated throughout your workout drink lemon water or glucon-D in between.

Maintain proper posture while doing these exercises.

 stayhome...... stay safe 

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