The leg muscles are involved in most of the actions we carry out during the day, as they provide the main driving force of the body. A good condition of the quadriceps, hamstrings, abductors, calves, and glutes is essential to keep up with the hectic pace of each day and maintain an active and healthy lifestyle. Therefore, specific training of this muscle group offers multiple benefits. And the best part is that it can be done from home.
Leg exercises to do at home
You don’t need a gym or specialized machines to carry out a functional leg workout that improves physical condition. It’s enough to perform some exercises using your own body weight—you can add weights if you want to progress—in a minimally cleared space such as your living room or a bedroom.
Heel raises
To train the calves, heel raises are an ideal option. In this case, you only need a small, stable, and sturdy support, like a thick book or a wooden pallet, which should be placed under the tips of your feet. Once standing on the front part of your feet, rise onto your tiptoes and lower down, always keeping your heels suspended. The number of repetitions and sets depends on each person’s fitness level.
Side lunge
The side lunge is a very complete exercise to tone the glutes, quadriceps, hamstrings, and calves, as well as the adductors and abductors. The technique is as follows: stand with your feet aligned with your hips and hands on your waist—if you put your elbows back, you’ll gain stability. Then, move one leg to its natural side while keeping the other leg straight. Hold for three seconds and return to the starting position. Repeat as many times as possible, then switch legs.
Jump squat
The combination of strength and cardio is excellent, and the jump squat provides it. It involves performing a classic squat with feet pointing forward, parallel, and back straight—it’s important to avoid curvature. Once completed, follow with an explosive jump upward, fully extending your legs and knees. As always, repetitions and sets depend on each person’s level.
Step up or box step
Let’s raise the level a bit. The step up or box step is an exercise to work the quadriceps, hamstrings, calves, and hip flexor muscles, but it also involves the abs and glutes. Place a bench, box, or stable chair at knee height, step up with one leg until the knee is extended, and then lower down steadily. First with one leg, then the other.
Leg routines at home
After reviewing some of the most complete and easy-to-do exercises—though there are many more—it’s important to address how to combine them, what plan to follow, and how to distribute workouts throughout the week. It’s important to understand that there is no magic formula and that the best approach is to adapt the number and composition of routines to each person’s preferences and possibilities. Here is simply a guideline.
Day 1
- Squats / jump squats: 2 to 5 sets of 10-15 repetitions
- Sumo squats: 2 to 5 sets of 10-15 repetitions
- Side lunges: 2 to 5 sets of 10-15 repetitions
- Wall sit: 2 to 5 sets of 30 seconds to 1 minute
Day 2
- Glute bridge: 2 to 5 sets of 10-15 repetitions
- Single-leg glute bridge: 2 to 5 sets of 10-15 repetitions per side
- Heel raises: 2 to 5 sets of 15-20 repetitions
- Duck walk: 2 to 5 sets of 10-15 repetitions
Day 3
- Step up or box step: 2 to 5 sets of 10-15 repetitions
- Jumping jacks: 2 to 5 sets of 30 seconds to 1 minute
- Pistol squat: 2 to 5 sets of 10-15 repetitions
- Wall sit: 2 to 5 sets of 30 seconds to 1 minute
Muscle recovery in the legs
After an intense workout, the legs will experience significant wear and tear, and pain or soreness will appear. That’s why following a plan to accelerate muscle recovery is vital, as it allows you to continue physical activity in the following days. Otherwise, we may hinder our progress. Although there are specific plans, such as muscle recovery for cyclists, for example, the most efficient options for athletes in general are the following.
Ice baths
Cold provides great benefits for circulation, as it promotes the dilation of blood vessels and acts as a natural painkiller. Thus, filling the bathtub with ice or cold water will aid muscle recovery in the legs.
Massages
Another option that never fails is massaging the muscles to be recovered, preferably by a professional masseur or physiotherapist. This massage helps eliminate leg stiffness and mobilize fluids that accumulate after physical activity.
Using a pressotherapy machine
Sports pressotherapy is a non-invasive technique that uses special compression garments to apply controlled pressure to specific areas of the body. This sequential and gradual pressure stimulates the circulatory and lymphatic systems, promoting the drainage of fluids and toxins accumulated in the tissues. There are pressotherapy machines that allow you to perform this technique at home without needing to visit a professional.
Stretching
No matter how many elaborate techniques we seek or professionals we consult, the athlete’s greatest ally is stretching. Be careful, its benefits can become drawbacks if done at the wrong time or with too much intensity. Stretching should be done several minutes or even hours after finishing exercise and gently. One recommendation is to stretch after showering once you finish.
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