5 Leg Exercises Without Gym Equipment

To have beautiful strong legs, follow a daily training plan that focuses on leg exercises. Here we offer you five exercises.

Since exercise improves circulation, it is great for preventing blemishes such as varicose veins and cellulite. The leg exercises will be your allies to avoid this.

The best is when we don’t need to buy devices like gyms. It is indeed possible to exercise our legs comfortably at home.

Here are five leg exercises that are easy to do at home. Try them out!

1. Squats, an effective exercise for the legs

Squats are one of the basic exercises for strengthening the muscles of the legs and at the same time toning the glutes.

They effectively work the entire lower part of the body and, what’s more, they help activate the metabolism to lose more fat.

How to carry out this exercise?

• Stand with your legs shoulder-width apart, keeping your back straight.
• Keep the hands facing the body or the sides of the head.
• Then lower yourself slowly, as if you were going to sit down in a chair.
• As you lower your buttocks, make sure your knees are not past the tips of your toes.
• Then return to the starting position and perform between 10 and 15 repetitions.
• For good results, perform 3 sets per session.

2. The slits

Lunges are used to complement the previous exercise and, on the other hand, will serve to improve balance and coordination.

How to carry out this exercise?

• Stand with your hands on your waist or behind your neck.
• Then bend one leg forward.
• At the same time, bring the other leg back so that the knees are practically touching the floor.
• The forward leg is tilted 90 °, and in this position the buttocks are lowered along the back leg.
• Get up slowly and repeat the exercise with the opposite leg.
• Perform 3 sets of 10 repetitions for each leg.

3. Lateral movements to tone the legs

Lateral movements help us tone the muscles of the legs.

They can even be supplemented with a squat for greater physical exertion.

How to carry out this exercise?

• Stand with your back straight, feet together, and hands on your waist.
• Separate one of the legs so that the knee of the opposite leg is slightly bent.
• If you want to do it more fully, when doing the flexion, lower your buttocks while performing a squat.
• Then return to the starting position and repeat the activity with the other leg.
• Complete 10 reps per side and 3 sets.

4. Steps, a good exercise for the legs

The steps are generally performed in the gym with a platform of the same name.

However, the idea being not to use these devices, this exercise can be done at home with a bench or wooden step.

How to carry out this exercise?

• Stand with your back straight and arms at your sides.
• Lift one foot off the bench and immediately lift the whole body until the leg is straight, while the other rises slightly.
• Return to the starting position and perform the activity by alternating legs.
• Perform 3 sets of 10 repetitions.

5. Quadriceps contractions

Finally, we offer you this leg exercise that will work your quadriceps.

For this we do not need any machine: we will just use a chair.

How to carry out this exercise?

• Sit on the chair with your back straight and your legs relaxed.
• Place the arms out to the sides and, holding this position, lift one of the legs forward, so that the quads are contracted.
• Lower the leg with a slow motion and repeat the exercise with the opposite leg.
• Perform 10 repetitions on each side to complete a total of 3 sets.

Are you ready to work your legs at home?

Invest a few minutes in these simple exercises to make your legs look more toned.