The key to winter fashion is the legs! 6 Practical Leg Exercises You Can Do at Home

Every winter, it’s so cold that I don’t want to go out in the morning... The damp and cold weather in the north makes people completely unwilling to go out for exercise... Today, I will share with you some leg training methods that you can do at home. This winter, use tight legs to win the battle!

Lunge

Lunges are a great lower body exercise that works multiple muscle groups at once. It not only improves the stability and balance of the knee and ankle joints, but also strengthens hip joint training.

Muscles trained: Glutes, hamstrings (back thighs), quadriceps (front thighs), calves, stabilizers.

How to operate:

1. Stand upright with your hands at your sides.

2. Take a big step forward with one foot.

3. Lift the heel of your back foot off the ground, and use the toes of your back foot to lower your body as much as possible, but be careful not to let your back knee touch the ground.

Keep your upper body upright and balanced.

4. The front knee should not exceed the toes, and the thigh and calf should be as 90 degrees as possible. At the same time, don't forget that the back knee should not touch the ground.

5. Apply force to the heel of your front foot to lift your body back to the original standing position.

6. When operating, please pay attention to the position of the knee of the front foot. It should remain in the same direction as the toes throughout the process, and the knee should not bend outward or inward.

Squat

Squats are the most important training item on my must-do list. I will add them to the list whether it is lower body training or full body training, and even combine them with running and cardiopulmonary endurance training, and sometimes add them to the training process of interval training. Squats may not be a fun exercise, but they are an effective training method that can help shape your curves and make your body stronger. If you are exercising, have you included squats in your training list? If you haven't already... add it now!

Muscles trained: gluteal muscles, quadriceps (front thigh), hamstrings (back thigh), core muscles.

How to operate:

1. Understand the three principles of squatting: "heels on the ground, head and chest out, buttocks out."

2. Keep your head up, chest up, and back straight. When you push your butt back, remember to engage your core muscles and lower back, and don't arch your back.

3. Use your upper back to keep your back straight to prevent your shoulders from moving forward and causing an arch.

4. Lower your body to an acceptable height according to your personal ability (try to squat until your thighs are parallel to the ground) and count to 123 in your mind... then return to the original standing position.

5. After multiple trainings and for advanced people, due to the increase in physical fitness and flexibility, the squat training can be lower and lower (the premise is that the posture must be correct!)

☞ Squat variation suggestions:

After getting used to the intensity of bodyweight training, you can combine "barbells, dumbbells and kettlebells" to increase the intensity of training.

Combining squats with other movements can be extended to advanced squat strengthening training, such as: squat side kick, side step squat, and knee-bend squat.

Squat Side Kick

Special strengthening training: hip adductors and hip abductors.

Curtsy Squat

Special strengthening training: Hip abductor muscles.

The above-mentioned bodyweight training methods are recommended to everyone. No training equipment is required at all, and you can practice anytime and anywhere in a small space! Let’s get moving together!

【Full Version】Leg Training Video Here!

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