5 simple leg exercises at home, no tools required

 Without tools, you can still exercise the most effective leg muscles at home with the 5 movements below.

Leg muscles play a quite important role when it not only supports daily walking but also accounts for a large amount of muscle on the body, which greatly affects the aesthetics.

Therefore, foot training is something not to be missed. The exercises below will help you train most leg muscles.

The most special thing is that these exercises do not need weights, rubber bands or any other equipment. These are perfect leg exercises to do at home or anywhere.

1. Squat without weights

- Reason: This exercise is considered the most basic when it comes to leg training. With weightless squats, you will work out most of the front thigh muscles, a part of the hind thighs and the glutes, which create basic strength for the thigh muscles in particular and the whole leg in general.

- How to practice: Stand up straight with your feet shoulder-width apart, and lower from high to low so your back stays straight. After getting as low as possible, push back into the first position.

- Quantity: 4 - 5 innings, each round is from 12 to 15 times.

2. Lunge forward

- Reason: This exercise will help you practice a lot for the back of the thigh muscle, also known as the hamstring muscle. This muscle group is very important in building thigh muscle strength especially when running.

- How to practice: Perform a lunge with each step forward, the number of exercises must always be an even number so that both sides of the legs can be exercised evenly.

- Quantity: 4 - 5 innings, each round from 12-16 times.

3. Squat with a hind foot

- Reason: When doing Squat with one leg behind, you will widen the opening amplitude between your legs and help increase the impact on the hip muscles, the glutes, which are very little affected by normal leg movements. Not only that, this movement also improves the balance of the leg muscles.

- How to practice: Stand upright with one leg on a higher object behind. Next, lower down as low as doing squats like the other leg is still behind.

- Quantity: 2 - 3 sets, each set is 10 times with both legs.

4. Lunge to one side

Why: To get perfect leg muscles you will need to work on even the smaller muscles on the outer edge. A side lunge will do just that.

- How to practice: Stand up straight with your legs closed, then step one foot aside and lower your body and push back to the original position. Repeat as many times with each leg

- Quantity: 2 - 3 sets, each set is 10 times with both legs.

5. Tiptoes

Reason: Banana muscle is often neglected by people. Exercising more banana muscles will help the leg muscles complete with fullness. Not only that, strong banana muscles will also help better walking, running and jumping.

- How to practice: Stand toes up a high level, straight posture, not bend knees or hips. Next, use the banana muscles to push the body up. If you feel too light, practice with only one leg.

- Quantity: 3 - 4 innings, each half 15 - 20 times.

Note:

- For effective training, you should practice all these movements every two weeks;

- You can change the order of exercises to reduce boredom.